Stage 2
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I burned 595 calories doing workout B for the first time. I really like phase 2 so far.0
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Workout 1A done. The squat push press wasnt as hard as I thought, but I only did the 45lb barbell. Definitely plan on increasing things on 2A as nothing felt challenging other than planks and static lunges. But I really liked the workout! Gonna focus on form a lot during this stage.0
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Ahhh someone convince me to get my *kitten* to the gym tomorrow and start Stage 2. For some reason I'm just stuck, I feel like I'm not going to know what to do!! I have now taken a week and 3 days off from Stage 1. Yikes!! Okay, I'm starting tomorrow!!!0
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Ahhh someone convince me to get my *kitten* to the gym tomorrow and start Stage 2. For some reason I'm just stuck, I feel like I'm not going to know what to do!! I have now taken a week and 3 days off from Stage 1. Yikes!! Okay, I'm starting tomorrow!!!
Stage 2 is fun once you get all the lifts down. I HATE going in there and looking like a reject but that's what comes with learning more stuff.0 -
Ahhh someone convince me to get my *kitten* to the gym tomorrow and start Stage 2. For some reason I'm just stuck, I feel like I'm not going to know what to do!! I have now taken a week and 3 days off from Stage 1. Yikes!! Okay, I'm starting tomorrow!!!
It's not hard! Just go and take your time. If you liked Stage 1, you'll like Stage 2. Similar moves. Stay motivated, girl!
ETA: I love your new profile pic!0 -
I am starting Stage 2 tonight! I am feeling a little nervous, but also anxious to get it going. I feel off not lifting for a week.0
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Did burpees as my interval training! Definitely got my heart rate going!0
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Hi everyone. I am not at Stage 2 just yet but coming up on it soon!! Do you do interval training after each workout, A & B? Or is it only after B b/c it's on the bottom of the B workout sheet?
Thanks!0 -
I edited my lat post once but it won't allow me to do it now...
So another question here...
In the book (I have the Kindle version) it has the Stage 2 workout w/*Choose One at the bottom. What am I choosing one of? I am not sure if mine is missing an extra * at the end of one of the excercises but only Lateral Flexion has an *. On Stage 3 there are two exercises that appear to both have an * so I assume I would do one or the other - not both...but what about Stage 2?
Thanks again. And, by the way sorry about all the questions. I am trying to get prepared a head of time b/c we go on vacation soon and I come back and start Stage 2.0 -
Lateral fexion-- choose 1
Hip flexion-- choose 1
This doesn't mean choose either lateral flexion or hip flexion. It means choose one of the lateral flexion excersises (I think there's the 3 Hanna flexions) and then choose 1 of the hip flexion options. It should have the pages listed for the options you have. (Do Kindles have pages?)
And I only do the intervals after B, since A has the body-weight matrix.0 -
And I only do the intervals after B, since A has the body-weight matrix.
I thought the body-weight matrix was in stage 3
Did 2a today and it was a challenge, which is great as towards the end of stage 1 I was getting bored.0 -
I finished with Stage 2 today. I really liked it and found it challenging. I'm excited for Stage 3 and ready to tackle the Body Weight Matrix.
Here are my numbers:
Front Squat/Push Press -- start with 45 lbs x 8 reps, end with 55 lbs x 10 reps
Step-Up -- start with 15 lb dumbell x2, end with 20 lb dumbell x2 (also with better form and less cheating)
Dumbell One-Point Row -- start with 15 lb dumbell x2, end with 20 lb dumbell x2 (better balance at the end and able to do 10 reps without falling over)
Static Lunge Rear Foot Elevated -- start with 10 lb dumbell x2, end with 20 lb x2
Push-Ups -- start with hands on step with 2 risers, end with regular push-ups on floor
Plank -- start 60 sec. x2, end 60 sec. x2
Cable Horizontal Wood Chop -- start 17.5 lbs, end 32.5 lbs.
Deadlift (didn't do widelift deadlift from box) -- start 95 lbs, end 115 lbs x10 reps & 125 lbs x 10 reps
Bulgarian Split Squat -- start 25 lb weight plate, end 35 lb weight plate
Underhand Lat Pulldown -- start 85, end 85 with better form
Reverse Lunge from Box -- start 10 lb dumbells x2, end 25 lb dumbells x2
Dumbell Prone Cuban Snatch -- start 5 lb dumbells x2, end 10 lb dumbells x2
Swiss Ball Crunch -- start 10 lb plate on chest 25 reps, end 10 lb plate over head 27 reps
Reverse Crunch -- start floor x10 reps, end floor x15 reps
Lateral Flexion -- Hanna Lateral Flexion start 10 reps, end 15 reps
Prone Cobra -- start 60 sec x2, end 90 sec x2
Intervals on Treadmill at 1% incline -- started at 3.7 walk, 5.4/5.6/5.4/6.0 run, ended at 3.7 walk, 6.0/6.0/6.0/6.2 run
I'm feeling much stronger, have much better endurance and much more confidence in the gym. I'm excited to move on to Stage 3, and am even looking forward to Stage 4 so I can make more improvements on my end results.0 -
Lateral fexion-- choose 1
Hip flexion-- choose 1
This doesn't mean choose either lateral flexion or hip flexion. It means choose one of the lateral flexion excersises (I think there's the 3 Hanna flexions) and then choose 1 of the hip flexion options. It should have the pages listed for the options you have. (Do Kindles have pages?)
And I only do the intervals after B, since A has the body-weight matrix.
I am going to go back & search the actual pictures/explanations. I get very sidetracked w/ my Kindle (and no, they don't match pages like in the book
I was a little confused but it makes sense if there are 3 options to described to choose from. Thanks again!! 0 -
Back from vacation. Thinking I'm just going to re-start Stage 2 since I only got 1A and 1B finished. My diet was HORRIBLE while we were traveling and I am feeling the effects of it.0
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I've been stalking this thread as I will start stage 2 this weekend. I see some of you are frustrated with your push-ups and wanted to "show" you how my trainer conditined me to do full push-ups. She does not allow "girl" push-ups, instead she has us do negative push-ups to work towards doing full push-ups on the floor. Her husband is a former Marine and this is how they got the new recruits up to snuff. I hope this link comes through because I would butcher the explanation. By the end of her 4 week boot camp class I could do 10 push ups on the floor and when I started NROLFW I was able to start stage 1 with push ups on the floor for all of my reps. Good luck ladies.
http://www.bing.com/videos/search?q=negative+push+ups&mid=AA4C3AEFDFD32757671CAA4C3AEFDFD32757671C&view=detail&FORM=VIRE20 -
Thanks for the link, jrreed. I personally have just started doing push-ups on the floor and doing them as far down and with as correct form as possible. Still not anywhere near perfect, but this is how I conditioned myself to do them as a teen.
I decided to re-start Stage 2 yesterday. This way I will (hopefully) be able to do it consistently without any major breaks.
The Squat Push Press kicks my butt! I feel so week doing those with just the bar. Oh, and the One Point Row makes my booty soooo sore. And planks.......ugh.
Have any of you decided to just do regular DLs instead of the DL from a box? I felt like it put too much strain on my back in spite of going down on weight. Maybe I need to work on form more.0 -
I'm due to finish Stage 1 tomorrow - Woot!! In your opinion, How important is it that I wait a week before starting Stage 2? And if I do a rest week can I still do cardio a few days during that time? I'm excited to get to the next level
Edited: I meant to add that I had just come back from vacation which was a break of a week & two days from lifting, then I just had one last workout from A & B Stage 1. I guess that is more of what I am getting at. Do you think the that week off counted well enough as my break between Stages?
Thanks!!0 -
Hey guys I did my first stage 2 workout last night and really struggled with the front squat part, bar just seemed to be jarring my collar bone? I tried pushing my elbows forward but with the bar on my fingertips it was just pulling on my wrists? Did anyone have these problems?0
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It seems to me that the author implies we could take our rest week another time, if at all. I also took mine before finishing stage 1 due to vacation. I ran and did yoga during that time and my body felt much better. Good luck!!0
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Run, I think you'd be fine either way. If you feel like you need a week off, take it. I think Lou addresses the fact that we NEED breaks every so often, but the exact timing isn't quite as important as long as we get them.
Girlie, I don't really roll it onto my fingers as he says in the book. It puts too much strain on my wrists and makes the "press" movement choppy and unsteady. I tend to balance it in my palms and stick my elbows out. Maybe as we get stronger it will be easier to do it as he describes.
I have to admit that this week has been really off for me. I did 2A on Monday, but had the kids with me so I rushed through it and didn't feel like it was much of a workout. Tuesday I felt like quitting. I haven't lost any more weight and I wondered if maybe I should try something else. Tuesday evening I read an article entitled "8 Reasons Your Weight Training Results Suck". I realized that I wasn't pushing myself at all the last several workouts. Last night I did 2B and REALLY pushed myself. My DL from a box was 140lbs. I burned nearly 300 calories according to my HRM and I didn't get to do the HIIT (did it tonight). I felt so much better after I wore myself out. Lifting is awesome. I know some people say that they miss the "runners high" they get from cardio, but I definitely get a "lifting high".0 -
Cowgirl, I definitely believe in the lifter's high
I'm starting Stge 2 today instead of tomorrow!!
I'm hoping to report back it's good results...wish me luck!!0 -
cowgirl, Just did 2A today and and kept it in my palms as well, I was studying starting strength to try and get the right form but it think its a problem with my shoulder flexibility that i have to work on. Just keep trying to push the elbows out and he says take a wider grip of the bar to help this (although the wider grip will impact the push press just have to work on the shoulder flex)
good luck with stage 2 Run 0 -
Just a quick jump in here on Stage 2 A Squat-Push Press thingy:
I was also told to use dumbbells instead of a bar. I tried it today and it's soooo much more doable!
Holding the bar like it's described was waaaaay awkward for me and for some reason I could barely squat~ balance maybe?0 -
Hmmm, I might try it with DBs.
I just realized that this is my last week of Stage 2. Wow- it's going by fast. I did 3B this morning and I feel like I haven't made as much progress this stage. But then I guess it's probably not possible with only 4 of each workout. I will say I've felt more challenged with the longer workouts though.
Does anyone else struggle with the DB prone Cuban snatch? I feel so awkward doing these.0 -
Afternoon all -
I completed Workout 1B today (well, except for the abs portions because I was short on time and had a Dr's appt for my son). I figured I would do it tomorrow morning. I am probably skipping the Swiss Ball Crunch and may try to replace it with something else - I don't like it and I never felt like it was doing anything so I am obviously not doing it correctly. Any suggestions?
I hope that I will get more in a rythm of this Stage...because the first two workouts I have been in a funk. Maybe I need to stop and start next week once the kids are in school. I have been so busy this week...I am looking forward to the school days break where I am alone for 6 hours a day - and this year my son starts Kindergarten so having A LONE time is something I have NEVER had
Oh, and I totally screwed the Split Squat...I was doing something one the page before because I was trying to quickly refresh my memory by using my phone...not a good idea. I told you I was in a funk...BLAH!
Cowgirl - I did not care for the Cuban Snatch, either. It was very akward. Congrats on your 140lbs dead lift from the box! I had to drop back for the box, only 125 instead of 135...I know, I know...I am whinning about nothing a measly 10lbs.
Anyway, I have work to do...talk with you all later 0 -
Run, I found that if I do the Swiss Ball crunch correctly, that I really feel it all over. But if I'm not focusing and sloppy, it seems worthless. I really have to remember to tighten everything (hamstrings, core, quads, etc). But you are probably have a much stronger core than I do. Maybe try some more difficult variations?
I didn't get my HIIT in for yesterday's 3B workout. Today has been crazy AND it's first day of TOM. Thinking I might do it after I do workout 4A tomorrow. It's easier to do after A anyway.0 -
Results from the start of Stage 2 on Monday 13th August up until the final session today (29th August)
Workout A
Front squat to push press: 22lbs barbell -> 33lb barbell
Step ups: 38.5lb barbell/10 inch step -> 45lb barbell/10inch step
Dumbbell one point row: 11lb dumbbell -> 13lb dumbbell
Static lunge, rear foot elevated: 11lb dumbbell (each hand)/6 inch step -> 13lb dumbbell (each hand)/6 inch step
Push up: Lowest level on rack -> 3 on floor, 10 kneeling on floor
Plank: 30 seconds -> 60 seconds
Cable horizontal woodchop: 17.5lb -> 32.5lb
Workout B
Deadlift: 72.5lb barbell -> 100lb barbbell
Bulgarian split squat: 11lb plate -> 13lb plate
Underhand grip lat pulldown: 55lbs -> 75lbs
Reverse lunge from box with forward reach: 11lb dumbbell (each hand)/10 inch box -> 13lb dumbbel/10 inch box
Swiss ball crunch: 6.6lb medicine ball on chest -> 9lb medicine ball long arm
Reverse crunch: hard -> still hard
Lateral flexion: wtf ->srsly
Prone cobra: 60 seconds -> 60 seconds
So far as weight loss...
2lbs lost this stage and 2% body fat...need to check measurements and will take photo's end of this week 0 -
Run, I found that if I do the Swiss Ball crunch correctly, that I really feel it all over. But if I'm not focusing and sloppy, it seems worthless. I really have to remember to tighten everything (hamstrings, core, quads, etc). But you are probably have a much stronger core than I do. Maybe try some more difficult variations?
I didn't get my HIIT in for yesterday's 3B workout. Today has been crazy AND it's first day of TOM. Thinking I might do it after I do workout 4A tomorrow. It's easier to do after A anyway.
My butt seems to roll toward the floor on my Swiss ball crunches...I don't get how to keep it all tight and not move... I'm going to try again my next workout. I'm supposed to do A today but am going to be busy. I hope to still get it in. If I can't figure it out I'm going to look for alternatives.
Blah for TOM!!0 -
Results from the start of Stage 2 on Monday 13th August up until the final session today (29th August)
Workout A
Front squat to push press: 22lbs barbell -> 33lb barbell
Step ups: 38.5lb barbell/10 inch step -> 45lb barbell/10inch step
Dumbbell one point row: 11lb dumbbell -> 13lb dumbbell
Static lunge, rear foot elevated: 11lb dumbbell (each hand)/6 inch step -> 13lb dumbbell (each hand)/6 inch step
Push up: Lowest level on rack -> 3 on floor, 10 kneeling on floor
Plank: 30 seconds -> 60 seconds
Cable horizontal woodchop: 17.5lb -> 32.5lb
Workout B
Deadlift: 72.5lb barbell -> 100lb barbbell
Bulgarian split squat: 11lb plate -> 13lb plate
Underhand grip lat pulldown: 55lbs -> 75lbs
Reverse lunge from box with forward reach: 11lb dumbbell (each hand)/10 inch box -> 13lb dumbbel/10 inch box
Swiss ball crunch: 6.6lb medicine ball on chest -> 9lb medicine ball long arm
Reverse crunch: hard -> still hard
Lateral flexion: wtf ->srsly
Prone cobra: 60 seconds -> 60 seconds
So far as weight loss...
2lbs lost this stage and 2% body fat...need to check measurements and will take photo's end of this week
Lots of improvement!! Congrats on your lbs lost & body fat!!0 -
Hi everyone! I'm finishing up Stage 1 tonight with the AMPRAP workout B. I took a week off from lifting the week of August 10 while we were on vacation.
So my plan was to not take a week off between stages and jump right into Stage 2. However, I'm running a marathon with my mom on Sept. 23 and I've been struggling with some IT band issues (knee pain) while running. I see that Stage 2 is pretty heavy on the lunge-type moves, so now i'm debating whether or not to start up with it now or wait until after the marathon.
I'm taking a break from running this week (and maybe next) but doing cardio on the elliptical to keep up my endurance. I plan to get new running shoes this weekend as well, my 2 pairs are pretty well worn out from the training and marathon I ran in June. I really, really, really, really (you get the point) need to make it through this marathon. It's supposed to be "easy" for me (pace-wise, we'll be running a lot slower than I ran my June marathon) and I'm running it with my mom who is doing her very first marathon. I'm pacing her, carrying her water/gels, etc. for her and supposed to be her cheerleader.
Anyway, I'll be hanging around this thread even if I don't start Stage 2 right away.0
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