Stage 2
Replies
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Heather and Mrs. Agi - way to go for Stage 2!
Anxious to hear more, as I will be starting next Monday. Not too excited about all the lunges... Enjoying my rest week (seriously not doing anything but walking til Monday); my knee if feeling better already.0 -
so far i did one 2a and one 2b. it was interesting to say the least! The front squat push press was really hard for me. I can squat like twice the amount I can lift with my arms! I guess thats just how that excessive goes!
The cuban snatch was also really hard for me. My gym has a downstairs weight area (with rack) and upstairs has smaller version with jsut some preset long barbells and smith machine. I got a step from the step class to do pretty mcuh all the exercises and just used the weights there and never had to wait for the rack. Thank god.
For the cardio, im confused. are you supposed to be walking for the 2 min? I run, so i did a 10 min mile for 2 minutes and an 8 min mile for the one min. should i try faster tempto for the one min? any thoughts?
For the cardio it should be interval training, so you need to get your heart rate up and then bring it back down. When I run, I'll jog for the 2 minute recovery at 5.0 (treadmill), and then for the sprint I'll run at 6.2 for the first 2 intervals and then up to 7.0 for the remaining intervals. You do whatever works for you to get your heart rate up, and then bring it back it down (recovery).
thanks so much!
does it say in the book where your heart rate should be for the recovery and sprint???/ i have a heart rate monitor but it doesnt work with my new iphone! (UGH!) i can always use my old one with no service just for that.
I believe your max heart rate will be different than mine. I believe that where your heart rate should be is determined by age, and your height/weight (someone can correct me if I'm wrong). I'm 5'6", 140 lbs, and 32 years old. My heart rate monitor lets me know when I"m in the zone or not and tell me my max heart rate. When I'm sprinting I know I"m pushing it if my heart rate is at least 165 up to 185. During my recovery my heart rate will hover around the 150s. I think at 165 and above my heart is working at like 85% or something like that (what my hrm tell me). However, you can tell you're working hard by the amount of exertion you're giving, and how hard you're breathing. I don't always have to check my hrm because I can tell based on how I"m feeling how hard I'm working, and when I got to recovery I have to spend the first 30 seconds or so getting my breathing under control and consciously work to bring my heart rate back down. HTH0 -
well 2A went OK:) I could really feel that I dropped my cals though:( Going to (hopefully find the time to) try 2B on Friday, then I've got a week off, so I may restart stage 2 properly after that, on proper calories:)
I agree those static lunges are killers, but how can just resting on your arms be so hard? It'll be a while before I manage a whole minute in plank position LOL0 -
Finished stage 2 tonight. YAY here comes Stage 3.0
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Finished stage 2 yesterday. I really pushed myself and I'm paying the price today with extra sore muscles. I'll come back later and add what my final stats were. Stage 2 went by super fast compared to stage 1. I really liked the front squad/push press, I felt like superwoman doing those. Hated all the lunges and variations of lunges. Overall, though I enjoyed the workouts, especially adding in the interval training. I'm going to take off a week before I go on to stage 3.0
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Workout B done:) I like it much better than A....
Not too sure about the deadlifts from box - I don't understand how they're really any different from normal deadlifts:/ I know there is the extra bit of movement, but it's tiny and tends to throw my form off as I have to lean forward to drop the bar down.....
cobra was easy - did I do it wrong? just lie flat, then raise your chest & shoulders for 60 secs?0 -
I was not a faithful poster to this thread, too much "life" was going on during Stage 2 for me. I ended up doing the workouts a total of 7 times each (instead of the 4 listed in the book). The first 3 I did without really pushing myself to up the weights because I was running a marathon in late September. I took about 10 days total off from lifting (a few before and a few after the race), then came back and did this stage again and really focused on increasing my weights.
So here are my Stage 2 stats:
Workout A
Front Squat Push/Press - 45lbs (and couldn't complete all reps) ----> 50lbs and all reps with good form. Sort of hated this move.
Step-Up (used an aerobics stair-stepper bench with 6 risers underneath for all workouts) - 45lb barbell
> 60lb barbell on back
Dumbbell 1 Point Row - 15lb dumbbells each hand ----> 30lb dumbbells each hand
Static Lunge Rear Foot Elevated - 20lb dumbbells each hand
> 25lb dumbbells each hand
Push up - 10 on floor
> 10 on floor (still struggle with form some days on these)
Plank - 60 seconds arms on swiss ball, feet on bench
> 60 seconds on swiss ball, 3pt plank raising 1 foot up
Cable Horizontal Wood Chop - 30lbs
> 52.5lbs
Workout B
Wide Grip Deadlift from Box - 65lbs
> 100lbs
Bulgarian Split Squat - 25lbs
> 35lbs (pretty sure this goes down as my most hated move in this stage)
Underhand Grip Lat Pulldown - 75lbs
> 85lbs
Reverse Lunge from Box with Forward Reach - 15lb dumbbells each hand
> 25lb dumbbells each hand
Dumbbell Prone Cuban Snatch - 5lb dumbbells each hand
> 8.75lb dumbbells each hand (really grateful my gym has 1.25 and 2.5lb magnet weights you can attach onto the dumbbells otherwise I'm not sure I would have progressed with these at all)
Swiss Ball Crunch - 8lb medicine ball overhead
> 12lb medicine ball overhead
Reverse Crunch - just did them each time, not much to say about these
Lateral Flexion - did side flexion 3 for all workouts. Actually I liked this, my massage therapist and chiropractor tell me my hip flexors are really tight and I could feel a huge difference on my left side (the tight side) when I did these
Prone Cobra - 60 seconds
> 90 seconds
I didn't take pictures at the end of this stage or record my weight / measurements. I stopped logging my food about 7 weeks ago and have been pretty much maintaining on the scale. I had a lot going on (the marathon, throwing my mom a surprise b-day party and then a 5 day trip to Washington DC) so I thought maintenance itself was a victory. LOL!0 -
ebaymommy, perfect10isha, and Mylissa - congrats on finishing stage 2!! I can't catch up with you to chat daily, but I will lurk in the Stage 3 forum just to get a heads up on the exercises.
MrsAgi- sounds like you're doing great. Is this the week you are taking off?
I started stage 2 today!! I can't believe how sweaty I was. And it took longer than expected too. Overall I liked all of the exercises and it was a nice change of pace from stage 1. Here are today's stats for Workout A:
Front Squat Push/Press - 45lbs - I WANT to like this, but it felt super awkward holding the bar and when I went up on my toes I lost my balance several times. Still felt cool to lift the bar over my head. I think I could go up slightly on the weight, but I want to also get my form right.
Step-Up - same as last workout of stage 1 (17.5 dumbbells on weight bench)
Dumbbell 1 Point Row - 17.5 dumbbells, but I think I could do 20 or 22. VERY HARD to balance and had to reset a few times.
Static Lunge Rear Foot Elevated - 17.5 dumbbells. Could maybe do more, but it was easier to just keep the dumbbells that I had been working with. Legs slightly trembling towards the end of the second set. These were harder, but more enjoyable that I had anticipated.
Push up - 10 with feet elevated on step (same as stage 1)
Plank - 60 seconds - My body was TREMBLING on the second set. I wondered if people could see my arms and legs shaking, but I held out! (barely)
Cable Horizontal Wood Chop - 17.5 -- the machine was already set here. I know I can do more, but again, I was focusing on getting my form and taking in all these new exercises.
Great workout!0 -
@kmsairam I just started Stage 2 yesterday!! It was...different. I'm not confident about the front squat/push press. There is no "rolling" that bar down my hands as I have small hands. Definitely need to watch a video to make sure I got it right.
Starting weights:
Front Squat/Push Press: 45lbs OLY bar (I will go up once I make sure my arms are correct.)
Step-up: 30lb BB 13" step (I couldn't find the higher step, so I'll switch to that Friday.)
Dumbbell 1 PT Row: 20lb dumbbell in each hand (Wasn't hard once I got my balance)
Static Lunge: 30lb BB (This hurt my right foot where I had that tendon injury. I may have to do something different here.)
Push-up: 35ish degress on Smith machine
Plank: 60 seconds (tremble-y, but I did it!)
Cable Horizontal Woodchop: 30lbs (bruised my arms with the metal thingy that connects to the ropes, so I obviously need to change something!)
This workout was interesting. I definitely worked hard! I have issues the front squat/push press. I couldn't get the bar to just roll from my fingers down to my palms before the push press part. I had to use my wrists to get it in place, which I'm sure is not right! Suggestions would be appreciated! Though I will be doing some online video study before doing it again Friday. Can't wait to start Workout B tomorrow!0 -
Hi all! Glad to see some familiar faces!
So I had my first A workout and eh, I don't know. #1 I did it at 4pm having not eaten anything all day (I usually break my fast at 1pm but I was working today and went straight to the gym having packed no food!) So I was probably a little weak.
Squat press: I actually like the front squat aspect but my issue is that I could barely finish 2 sets of the shoulder press part. As for the squat, I could have gone up in weight. I almost feel like doing a superset of regular front squats and shoulder presses separate. BUT I know i should stick to the book As for my hands, I couldn't roll it either—kind of just held it in place.
Lunge: The box kept sliding behind me so it felt a little awkward. I really felt the burn though.
1 pt row: Need to find a replacement for this. My left foot is injured and I can't balance on it. Should I just do single arm rows in place of this??0 -
Definitely going to YouTube some videos on the fspp. Are you supposed to go up on your toes???? I can't see being able to do that with heavy weights.0
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I had to drop the weight RIGHT down to do the FSSP - but with only 15kg I could do it exactly as the book says - rolling along my hands and pushing right up to tip toe.
I was squatting 45kg reasonably easily at the end of stage 2, so 15kg seemed ridiculously low. Its less than the oly bar on its own, so that might be why so many people are having problems.... going to do A again tonight hopefully, so will see if I can do it at 20kg.
Edited to add: the bar did roll onto my collar bone though - felt a bit bruised the following day or two. hoping to fix that today.0 -
Ok, let's talk Workout B. OMG. It kicked my butt this morning!!! I think (hope) better sleep and eating beforehand will help me power through this workout in the future. It was way longer than I expected. I was at the gym for 1 hour and 15 minutes (even cut down my 10 minute elliptical warmup to 5 min). I was sweating buckets practically the whole time too! And naturally I forgot a towel, so I was a hot mess.
Deadlift from box - surprisingly I liked it. I did 85 lbs and I definitely could tell the range of motion was different. You go down much lower and really work your legs.
Bulgarian split squats - harder than I expected! I was having balance issues and had to reset a few times. I did these from the weight bench. I remember some questions a few pages back about the different between this squat and the lunge from the A workout. They look similar, but I felt the work in my front leg much more on this one. Seems like in the A workout, I felt it more on the back leg. I dunno...?
Reverse lunge - not sure if I was doing this right. You start on the step and then step back and then go DOWN on that same leg? Very awkward.
Cuban snatch - not too bad, but I could only do 10 lbs!! I tried 12.5, but couldn't do it.
What did you ladies think of this workout? I like it. It's just A LOT harder than it looks on paper. I am totally spent.0 -
No way in heck am I going up on my toes for the FSPP!!! I have foot issues and that would make them worse for sure. I don't think I'll miss out by cutting that part as long as I still push up!0
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I just did 1A and there's no way I'll be going up on my toes for the FSPP. I could only do 35# for this and it was still really hard. It didn't feel like a smooth movement for me, like I'd kind of have to re adjust my grip before squatting down after doing a press. Just very awkward for me.
Also the static lunge was kind of weird, it was just strange putting my foot on the step and then trying to take a wide enough step forward to do a proper lunge without my knee going over my toes. Any tips here? Am I missing something?0 -
grrr, been really hit for six by a nasty cold this week and haven't done any exercise at all - in fact, all I've done is eat, work, eat,sleep and eat some more:( (unlike some, when I'm ill I feel starving ALL THE TIME! my body obviously thinks it needs fuel to get better, so I never lose weight when sick). I think I've put about 4lb on!!!
I'm off to my mum's next week to, so might get a bit of a run occasionally, but no lifting:(
wil be back properly at the start of November, and will re-start stage 2 then.0 -
I did a run through of Stage 2 A today at the gym with a trainer - basically I did 1 rep of each of the exercises. I have been too long without really lifting and I'm really PO'd that I didn't keep it up even while I waited for a training appointment. But I'm back and Monday morning I'll do a full workout.
So tell me does anyone else have real problems with that DB 1 pt row? I cannot for the life of me stay balanced long enough to do even 2 consecutive reps!0 -
I just did 1A and there's no way I'll be going up on my toes for the FSPP. I could only do 35# for this and it was still really hard. It didn't feel like a smooth movement for me, like I'd kind of have to re adjust my grip before squatting down after doing a press. Just very awkward for me.
Also the static lunge was kind of weird, it was just strange putting my foot on the step and then trying to take a wide enough step forward to do a proper lunge without my knee going over my toes. Any tips here? Am I missing something?
I think you are supposed to get into position and then just go up and down, not step out each lunge. Static I'm pretty sure means stand still.
Check out Lou's channel of YouTube
Static lunge with rear foot elevated.
http://youtu.be/MMtUYs2rIP8 - he uses a couple of names but it you read, it's the static lunge
Bulgarian split squat
http://youtu.be/OMOw0OWJM9o 0 -
Also the static lunge was kind of weird, it was just strange putting my foot on the step and then trying to take a wide enough step forward to do a proper lunge without my knee going over my toes. Any tips here? Am I missing something?
I get what you mean. I find it easier to put one foot on the small box and push it backwards until it feels like my stance is far enough apart (Your legs may not be far enough apart which would make your knee go over your toes). Then make sure you're dropping that back leg straight down instead of leaning forward.
The Bulgarian SS is going to take some getting used to for me--my back foot felt awkward on the bench but I'm wondering if my weights were too heavy. I think the first time through is a little awkward until your body adjusts.
I thought these exercises looked easy, but they're not! For me anyway. Lots of burn on the legs and glutes. I also thought that the lunge where you reach down with front leg elevated would be easy but that one got to me too!
SUE: Yes, I have issue with that DB one point row! I can manage on my right foot OK, but cannot balance on my left because it's injured. I did one round with feet planted on the ground and leaning forward. Then for another set I did a one arm bent over row. It definitely takes some practice!0 -
I am so sore! These are new muscles that I swear I never felt before!0
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I am so sore! These are new muscles that I swear I never felt before!
Me too! I think I'll have a love/hate relationship with this stage!0 -
Thanks mermegan, that's good advice. I think I kind of tried pushing the step back with my raised foot but I didn't have a clear idea of what I was doing and kept losing my balance! Thankfully the gym was pretty empty when I went so it wasn't too awkward.
Gonna try my first B workout of this stage. Looking forward to trying to raised deadlifts, should be interesting. Did anyone else lower their weight to focus more on form? I was DLing 75# in stage 2 but I think even then my form was suffering a bit.0 -
Did my first stage 2 A workout today. I was not expecting it to be so long or so much work! I saw 2 sets of 10 reps for each exercise and thought it would take less time than stage 1 - I was wrong! Including warm up and stretching it took just over 60 minutes. I can't even imagine how long the B workout will take!
Starting weights:
FSPP - 40# - I felt OK about these. I did not roll the bar back but was able to press fairly easily. I wanted to go up in weight, but I would have had to add 10# and I didn't think I could increase that much yet.
Step-up - 40# with 2 steps for the first set; 3 steps for the second - I am so bad at these with 3 steps - the top of my working leg is just above parallel with the floor when I start and it's all I can do to lift myself up. I'll keep working at it though!
Dumbbell one point row - 30# - lost balance a couple of times, but these weren't too bad. My back leg wasn't quite parallel to the ground though...need to work on form.
Static Lunge - #30 - HATE these. But then I hate all lunges, so what else is new?
Push Up - I'm currently not able to do any push-ups - had wrist surgery 6 weeks ago and the scar tissue is keeping me from bending my wrist enough to go down in the push-up. I've been doing the press machine instead (not really sure what this is called, but works my chest and triceps so it was as close as I could come to a push-up motion for now). I did 37.5# and 50# for these
Plank - 60 seconds at 45 degrees
Cable Horizontal wood chop - 35# - I'm not sure I had correct form on this at all. I couldn't see myself in the mirror and it did not feel right. Will see if I can find some videos to watch. Also a question - the book says do 10 on one side then switch and do another 10. That just one set, correct? I should be doing 2 sets on the right side and 2 sets on the left? That's how I did it today, but wanted to make sure.
Excited to be lifting again! I'm sure these new muscles I worked today will be screaming at me tomorrow!!0 -
Yay, more stage 2-ers!
I did my second B workout today and a few things still don't feel right: the reverse lunge and the Bulgarian split squat. I gotta read up on these. The squat felt fine the other day, but today I couldn't get my balance right and my back leg felt it (last time my front/working leg felt it). I think it's because I put my back foot flat (top down) on the bench like the chick in the book. But last week, I stayed up on my toes (like a runner position).
Re: FSPP - I keep researching this one and found a post where someone suggested rolling the bar onto your fingers, but allowing it to go onto just a few fingers, without curling them all the way around the bar. Keep them flat almost. If you can get used to this, I can see what is meant by rolling the bar down your fingers. It's really just a way to get the bar into position quickly as you go into the squat (OK that is my own personal interpretation). When I did it again the other day, I didn't go up on my toes and it was MUCH easier to do. When I went up on my toes, I lost my balance a few times.0 -
IMO stage two seems to be all about balance and core stability. I know the exercises are also strengthening specific muscles, but the choice of Single leg/up on tip toe etc all really challenged my (admittedly poor) balancing skills. I'm hoping by the end I'll see as much change in my general balance/co-ordination as I did in my strength over stage 1.
Will need both to be able to do later exercises and to be properly fit&healthy!0 -
MrsAgi - you are right about the core/balance stuff with Stage 2. My core and my glues are my weakest muscles, it seems. Maybe that's why these workouts kick my butt.
Today, I was having trouble completing the last few reps of my reverse lunges. I got them done, but it hurt. I did much better on my 1-pt rows -- and by much better, I mean I didn't topple over on every rep (just a few). I did a set of FSPPs at 55. I'm kinda/sorta getting the hang of it, but it still hurts my wrists, which is why I can't increase the weight. Well, maybe I can...only one more A workout, so maybe I'll go for it next week.0 -
Hi Everyone here are my stats for Stage 2:
Stage 2 Stats:
Workout A:
FSPP 50 --> 55
Step Ups 65 --> 65 (Barbell)
Dumbbell One Point Row 25 --> 25 (Dumbbells)
Static Lunge 25 --> 25 (Dumbbells)
Push ups 10 --> 10 Feet Elevated ( 1 step)
Planl 60 (Forearms) --> 60 Seconds (Forearms)
Cable Horizontal Wood Chop 40 --> 50
Workout B:
Wide-Grip Deadlift From Box 65 --> 85
Bulgarian Split Squat 35 --> 35 (Plate across chest)
Underhand Grip Lat Pulldown 90 --> 100
Reverse lunge forward reach 25 --> 25 (Dumbbells)
Dumbbell Prone Cuban Snatch 10 --> 10
Swiss Ball Crunch 25 Plate across chest --> 10 (Dumbbell over head)
Reverse Crunch 10 --> 10
Lateral Flexion 10 --> 10
Prone Cobra 90 --> 90 seconds
I started off with a very challenging weight to begin with. Made some good improvements on my deadlift. I need to increase my weight next round (if possible)0 -
Way to go Viblanco! Those are awesome numbers.0
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I agree: awesome.
I am intersted in doing step ups with the barbell. How/where do you hold it? (Sorry if this has been discussed before; I'm too lazy to search.)0 -
I agree: awesome.
I am intersted in doing step ups with the barbell. How/where do you hold it? (Sorry if this has been discussed before; I'm too lazy to search.)
I hold mine like I'm squatting. So behind my head on my shoulders with my arms holding it wider than shoulder length. It makes it harder to balance, but is totally worth it!0
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