Stage 2
Replies
-
Bigjpickle - I just started stage 2, I'm at home so don't have a squat rack. I basically just lowered the weight quite a bit from my finishing squat weight from stage 1. I can lift it up to starting position, squat and then do the upwards part. It's quite a different exercise than the stage 1, and am finding it quite challenging even at the "lower" weight.0
-
JSextra - I wear converse all the time. I really didn't know if I'd like them but they are much better than my walking shoes. The power goes where I'm lifting now not down into the soft soles of the shoe.
Funny that you mention that specific exercise to help ankle strength, I broke my ankle 10 months ago, and had 8 weeks of PT to rehab it. That specific exercise was one that I did every PT day, along with several others! I have fitness bands that I use also to in both seated exercises and standing ones. Guess I better be more diligent about them again.
Big pickle, actually, for the moment, I am not using the squat rack at all. I start with the bar on the floor, clean to my chest and then squat and press in 1 fluid motion. I'm only using 45# right now, not because of the squat but because of the shoulder press portion. Even driving up, I can only press 45#, which by the way is more than I've ever pressed before! It looks more tough than it really is, except for the shoulder press. Takes a bit of coordination and wrist flexibility, but after you do a couple you'll get the hang of it!0 -
JSextra - you are too funny! I'm glad to know I'm not alone in spacing out things I have in my closet.0
-
Woohoo! - Stage 2 done, not a stage I particularly enjoyed but I think I'm not alone in thinking that!
FSPP: 20kgs - 22.5kgs (45lbs - 50lbs)
Step-up: 20kgs/10 reps on step - 20kgs/10reps on bench (45lbs)
Dumbbell One Point Row: 8kgs (17.5llbs) each hand - 9kgs (20lbs) each hand
Static lunge, rear foot elevated: 20kgs (45lbs) - didn't progress
Push-up: 10 on floor bad form lots of pauses - 8 on floor good form, last 2 a bit dodgy ;-)
Plank: 60 sec - 80 sec
Cable Horizontal Wood Chop: No.5 on weight stack to No. 6
Wide-Grip Deadlift from box: 25kg (55lb) - 32.5kg (71.5lb)
Bulgarian Split Squat: 10kg (22lb) plate - 15kg (33lb) plate
Underhand grip lat pulldown: 30kg (66lb) - 35kg 12 reps (77lb)
Reverse lunge from box: 6kg (13lbs) each hand - 8kg (17.5 lbs) each hand
Dumbbell prone cuban snatch: 3kg (6.5lb) each hand - 4kg (9lb) each hand (tried 5kg but lost form)
Swiss ball crunch: 10 reps with 5kg (11lb) medicine ball - 12 reps with 8kg (17.5lb) dumbell
Reverse crunch: 10 reps - 12 reps
Lateral flexion: 10 upper & lower - didn't progress just did the bear minimum, same with the prone cobra.
No change in weight but lost another inch off my spare tyre and 1/2 inch off my waist and hips. Body fat percentage - currently down 2% to 25%.
Got a reunion on Friday with some friends in Wales, so will probably drink way to much beer then spend the weekend recovering and start Stage 3 next week.0 -
those are nice numbers!! Mine are not that good, but they improved and tomorrow, my last S2A, I will try heavier weights at least in my 3rd set. We'll see!!
Thursday, I had a short window of opportunity to work out. I had to be at work early, so I didn't even try to do NROL4W, just did some leg work. I used the machines, quad and hammy and did hack squats. 4 sets of 12 reps but on the last set, I slowed the middle 4 lower to a count of 5, then finished the last 4 at regular speed. WOW! 90 pounds on both leg machines, 50 on the hack squat. Then I finished up with 15 elliptical, doing HIIT.
Felt good to change it up a little bit!0 -
so I am NOT enjoying stage two at.all.
The split squat is awkward. the rest I just feel weird at. probably because it is all still new. I also hate that I am finding my weak spots. The dumbbell prone Cuban snatch I had to do with five pounders. and even that was awkward. not too much weight but just awkward on the bench I was using to support me and all.
Hoping to get used to it all and feeling better with it before it is over because this stage does not last long does it?!0 -
so I am NOT enjoying stage two at.all.
The split squat is awkward. the rest I just feel weird at. probably because it is all still new. I also hate that I am finding my weak spots. The dumbbell prone Cuban snatch I had to do with five pounders. and even that was awkward. not too much weight but just awkward on the bench I was using to support me and all.
Hoping to get used to it all and feeling better with it before it is over because this stage does not last long does it?!
G, this has not been my favorite stage either, because it's so fussy. There's a lot set up there's a lot of setting and resetting and as I've been saying all along, any split leg exercise sux for me. I am wearing ankle braces but I still am just too wobbly. I don't feel like I've improved much, although I have gone up in weights, I've not hit my previous PR with stepups, and really loathe the 1pt rows, and those stupid split squats.
Today I did my last A exercise. Last one was better - today I just felt worn out and had a difficult time with everything, although I did raise weights on all the exercises except the FSPP. Last time I could do 5x45, this time, I couldn't move the 45s at all. So I was satisified to do 3sets of 10x35. That was the only 3set lift that I did. I am happy that I finished 2 sets, truthfully and wanted to quit, but stubborn me, refused to and pushed through. I actually did better on the 1pt rows, but I still can't get a full 10 on either leg without tipping. I am stronger and deeper on pushups, and upped both times on the static lunges. I'm most excited about my planks. I did 90 on the last set.
Ok, it wasn't a bad workout, but I didn't feel like I was working at capacity. Hope Monday's final B feels better!0 -
Did the first A workout in Stage 2 today.
Standing on one foot and lifting really doesn't work for me. I tried. Managed to do two messy, terrible form ones before I fell over.
The other stuff went fine, but that one is really, really hard for me. Hoping I can get it because right now, it does nothing for me, as I can't even do one decent rep.
Had to go WAY down on the squat weight, since the lifting over the head is way harder. I only did bar + 20 and managed only six reps on each set before I could not lift it again.
I felt so strong after stage 1, now I feel like I'm failing to work hard enough.0 -
Did the first A workout in Stage 2 today.
Standing on one foot and lifting really doesn't work for me. I tried. Managed to do two messy, terrible form ones before I fell over.
The other stuff went fine, but that one is really, really hard for me. Hoping I can get it because right now, it does nothing for me, as I can't even do one decent rep.
Had to go WAY down on the squat weight, since the lifting over the head is way harder. I only did bar + 20 and managed only six reps on each set before I could not lift it again.
I felt so strong after stage 1, now I feel like I'm failing to work hard enough.
I know that feeling!
and hey on the FSPP I am unable to add weight so it is just me and the bar. and it is killing my wrists.
I am sick today, my normal gym day, so I am going to skip it and go again on Friday. this means I will have what...about 1.5 more weeks of stage 2. I am just going to get through it so I can honestly get to the end of NROL and say I did it all. a little competition with myself. otherwise I would be sorely tempted to skip it. 'cause I just dislike it that much.0 -
Did the first A workout in Stage 2 today.
Standing on one foot and lifting really doesn't work for me. I tried. Managed to do two messy, terrible form ones before I fell over.
The other stuff went fine, but that one is really, really hard for me. Hoping I can get it because right now, it does nothing for me, as I can't even do one decent rep.
Had to go WAY down on the squat weight, since the lifting over the head is way harder. I only did bar + 20 and managed only six reps on each set before I could not lift it again.
I felt so strong after stage 1, now I feel like I'm failing to work hard enough.
I know that feeling!
and hey on the FSPP I am unable to add weight so it is just me and the bar. and it is killing my wrists.
I am sick today, my normal gym day, so I am going to skip it and go again on Friday. this means I will have what...about 1.5 more weeks of stage 2. I am just going to get through it so I can honestly get to the end of NROL and say I did it all. a little competition with myself. otherwise I would be sorely tempted to skip it. 'cause I just dislike it that much.
Oh, my wrists are what is keeping me from doing more than six reps. They hurt so much!
I hear you on just wanting to do the whole thing so you can say you finished it though.
My whole life, I've left things unfinished. THIS I want to finish, even if it isn't pretty or perfect. And let me tell you, me on lifting day: Not a pretty sight. Bleah.0 -
Hi guys :flowerforyou:
I did stage 2 WOA this morning. I am so clumsy lol. Balancing on one leg is not my strong point. Also the front squats are awkward for me. I had a wrist injury years ago from bench pressing. I used to do wrist curls daily to try to build it back up, and I think I'm going to have to do that again because I could feel it wanting to give out on me. Did you guys manage to do the little jump you're supposed to do when doing the press? I squatted then just did an overhead press, instead of one fluid movement. I was falling forward a little bit just with that. I'm afraid if I try to do it faster I will fall forward.0 -
Hi guys :flowerforyou:
I did stage 2 WOA this morning. I am so clumsy lol. Balancing on one leg is not my strong point. Also the front squats are awkward for me. I had a wrist injury years ago from bench pressing. I used to do wrist curls daily to try to build it back up, and I think I'm going to have to do that again because I could feel it wanting to give out on me. Did you guys manage to do the little jump you're supposed to do when doing the press? I squatted then just did an overhead press, instead of one fluid movement. I was falling forward a little bit just with that. I'm afraid if I try to do it faster I will fall forward.
I was able to do the squat and up with one movement, but afterward, one of my wrists was all messed up, really, really swollen and painful. I didnt' do the up on toes part....
So far, I don't like stage 2.0 -
@glwerth-
I feel like if I jump, I'm just going to fall forward, which would end badly. So I think I'll stick with two separate movements. There seems to be a big focus on balance in this stage. I actually liked A more than I thought I would. I've been really contemplating switching to stronglifts, but I'm wondering now if I need to stick with this to work on my balance. I should be able to stand on one foot without falling over lol0 -
I did S2B last night. Did a warm up set of deadlifts from the box, then decided to just move the box and do regular deadlifts. It was too awkward trying to get the weight up from that box. I broke down and used straps the gym keeps around, so I could push my DLs more. Using them let me go from 145lbs to 185lbs, which made me realize I need to buy a pair! The trainer at my gym told me if I get there early on Monday, not only will he show me how to use the Versa Grips, but he would work out with me - which means I'll get a killer workout!!!! So looking forward to Monday at 7am now! (and I hate mornings LOL)
I am also using low weights on the cuban snatch. It's working smaller muscles, so you need to use less weight. I did my first set with 5lb, and my 2nd set with 10lbs. I think I need 7.5lbs.0 -
I did S2B last night. Did a warm up set of deadlifts from the box, then decided to just move the box and do regular deadlifts. It was too awkward trying to get the weight up from that box. I broke down and used straps the gym keeps around, so I could push my DLs more. Using them let me go from 145lbs to 185lbs, which made me realize I need to buy a pair! The trainer at my gym told me if I get there early on Monday, not only will he show me how to use the Versa Grips, but he would work out with me - which means I'll get a killer workout!!!! So looking forward to Monday at 7am now! (and I hate mornings LOL)
I am also using low weights on the cuban snatch. It's working smaller muscles, so you need to use less weight. I did my first set with 5lb, and my 2nd set with 10lbs. I think I need 7.5lbs.
I did regular deadlifts as well. It seemed way to awkward. I have back problems, so I didn't want to run the risk of hurting it.0 -
Is there anyone else who is about to start stage two???0
-
Is there anyone else who is about to start stage two???
I'm starting on Monday, I believe. I will do my last working in Stage 1 tomorrow or Saturday. After reading the posts on this page, I'm pretty nervous!! I think I will practice the moves at home with light dumbbells before doing it for real at the gym. The thing I am excited about is that I have already been doing the overhead press as an extra bonus. I'm pushing 50# now, struggling to get out a set of 8. Will likely lower to 40# when I start, but at least I have that one move down (but....have to add in the front squat!! eekk).0 -
Hey all, I'm on Stage 3 now, when I did Stage 2, felt pretty much like all of you. I am not in love with Stage 2 at all, and really didn't feel like I got a whole lot from it. Like many of you, I'd felt really strong coming out of Stage 1 and then ended up dropping down in so many of the Stage 2 exercises. Well, don't look now, but Stage 4 is pretty much a repeat of Stage 2. That said, Stage 3 is AWESOME despite the body weight matrix, and as I am in the last 2 workouts of Stage 3, I'm feeling much more encouraged about Stage 4, despite not wanting to move to it. I feel like I've made great strides, not just in weight but more especially in form and experience. Something for you to look forward to!0
-
I will be starting Stage 3 next week. I agree....Stage 2 really challenges your balance. I still wobble!
My question: Do any of you do NROL4W at a gym? I have been doing mine here at home but recently got a free full membership to Axiom through my medical insurance. Today was my first time to do the NROL4W at the gym. So I had my clip board, pen, exercise pages. I see that I was the only one in the gym doing this. What do you do?0 -
I will be starting Stage 3 next week. I agree....Stage 2 really challenges your balance. I still wobble!
My question: Do any of you do NROL4W at a gym? I have been doing mine here at home but recently got a free full membership to Axiom through my medical insurance. Today was my first time to do the NROL4W at the gym. So I had my clip board, pen, exercise pages. I see that I was the only one in the gym doing this. What do you do?
I do my workouts at home. If I did go the gym I wouldn't worry about everyone else. You're there doing a specific program and if you need a clip board to keep track then so be it. If you still feel weird try to find an app and take your phone instead0 -
I always bring my log and fill it in. You just haven't seen anyone yet, but there are plenty of people who workout and record their progress. You should always log your workouts and for me it's better to write it down right then.0
-
Thank you mommyred35 and suelegal for your replies to my question. I know I would not remember how much I lifted or how much I had lifted previously if I did not log and have my log with me. So thanks for reiterating that for me!0
-
nana6799 - I do NROL4W at the gym and I always have my workout log and a pen with me. There are a few other people in my gym (all guys) who log their lifts. I think it is the best way to track progress. For all the ridiculous looking things I do in the gym (I've never seen anyone else rock a Bulgarian Split Squat) no one pays me one bit of attention, and I am the only girl (and I am small - 5'1") using the free weights. so don't worry about anyone else!
I am FINALLY finishing Stage 2 tmw! After 2 bouts of different illnesses and the holidays this 4 week stage has taken about 2 months!! So, I didn't make too much weight progress with it, but at least I am seeing it through!0 -
I do mine at the gym, & I see several others with either a notebook or a sheet on a clipboard during their workouts. Mostly guys. When I see them, I think "that person is serious about their training...awesome." Definitely not something to be self-conscious about! And keep in mind that many people probably use their smartphone to track it, I've done that before too.I will be starting Stage 3 next week. I agree....Stage 2 really challenges your balance. I still wobble!
My question: Do any of you do NROL4W at a gym? I have been doing mine here at home but recently got a free full membership to Axiom through my medical insurance. Today was my first time to do the NROL4W at the gym. So I had my clip board, pen, exercise pages. I see that I was the only one in the gym doing this. What do you do?
emgel9 I went through something similar with Stage 1, towards the end there was a death in the family so it took me longer to finish than I planned. But it's done!0 -
I know it's rough to find your weak spots, but I assure you that is exactly the point of the different stages. Stage 1 gets you familiar with some basic compound exercises, now in Stage 2 you do some different ones that are variations of familiar ones to challenge different muscles. Trust the process!so I am NOT enjoying stage two at.all.
The split squat is awkward. the rest I just feel weird at. probably because it is all still new. I also hate that I am finding my weak spots. The dumbbell prone Cuban snatch I had to do with five pounders. and even that was awkward. not too much weight but just awkward on the bench I was using to support me and all.
Hoping to get used to it all and feeling better with it before it is over because this stage does not last long does it?!
I too had to drop the weight significantly for the front squat & am only using 10 lb dbs for the snatch, but I definitely want to strengthen & shape my shoulders & I can tell these exercises will do the job. Don't worry, the exercises won't feel as strange or awkward after you've had some practice doing them. Hang in there!!0 -
I've only got one more repeat of the A & B workouts then I'm on to Stage 3 starting Saturday! How's everyone else doing?0
-
Is no one doing Stage 2 right now?
I'm closing in, only one regular workout left of both A and B and then the AMRAPs. After that, I'm done with stage 1! Can't believe it. Anyways, is someone doing it now or starting soon?0 -
I just finished it, started Stage 3 last weekend. I didn't bother with the AMRAPs & just jumped into Stage 2 because I was tired of doing those workouts, lol. How has Stage 1 been going??0
-
I just started Stage 2! (One A done, first B today. I've got all my photocopies from the book at the ready!)
I think since there are only 4 workouts each in this Stage, it's not as long a thread as some of the others.
My goal this week with starting Stage 2 is just to figure out the moves (and mapping out my progress around the gym, where different equipment is, etc.) So I've strategically gone for lower weights. Next week I plan to really push more on increasing weight significantly.
Would love to hear how others are doing in this Stage!0 -
I just finished it, started Stage 3 last weekend. I didn't bother with the AMRAPs & just jumped into Stage 2 because I was tired of doing those workouts, lol. How has Stage 1 been going??
It's been going great. I am very happy with it and I have been seeing steady progress. I am now past my personal best EVER in all the exercises. I got to that point after A and B, workout 6. It just feels great. So I love to compete with myself right now. I had been seeing little to no progress previously for a few months so I am so ready to rock on
I did my 8th A workout today, but I think I will add another one before the AMRAPS, because I was at a different gym than usual and none of the weights had any numbers on them so I had no idea what I was doing on most of the exercises. It just sucked. For sure, I won't be visiting that gym again any time soon. But I am looking forward to exercising at my regular gym again and to then go on to stage 2 
0
This discussion has been closed.