Stage 2
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This may be a silly question, but with the first stage he says if you're a beginner you can do all of the workouts 3x instead of just 2. Will there be any benefit to this in Stage 2?
Also, I do interval training once a week anyway as part of my training for races. Should I do MORE interval training, or switch out the training suggested for something else, or just count my usual training as the interval training?0 -
This may be a silly question, but with the first stage he says if you're a beginner you can do all of the workouts 3x instead of just 2. Will there be any benefit to this in Stage 2?
Also, I do interval training once a week anyway as part of my training for races. Should I do MORE interval training, or switch out the training suggested for something else, or just count my usual training as the interval training?
I did 2x for the first 3 A/B workouts. I actually did 5 total instead of 4 and for the last 2 I did 3 sets. Benefit? Huge for me, I worked hard for all 3 sets and saw improvement each workout.0 -
I started stage 2 today...It was tough but I liked it so far...lots to work on....
I have been battling a cold that has had me run down this past week, and I thought I was good to go today...I only got as far as my second set of lunges...couldn't do the second set of pushups and rushed home and barfed for a while....ahhhhhh
here is to hoping the rest of this stage goes better...:)0 -
holy moly stage 2 workout A...those static lunges kicked my butt! I love how sore i was the next day cause that means they are really working...tone that butt!!!!0
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Starting Stage 2 tomorrow. Dumb question....but in the book I think it said do each workout 4x each, 2 sets of 10 each time (or something like that...book is at home, I'm at work now!). So, this is different than stage 1 where every couple of sets the number of reps/weights changed, correct?
Does anyone have a spreadsheet for Stage 2 that they can send me or guide me towards?
Thanks!
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Starting Stage 2 tomorrow. Dumb question....but in the book I think it said do each workout 4x each, 2 sets of 10 each time (or something like that...book is at home, I'm at work now!). So, this is different than stage 1 where every couple of sets the number of reps/weights changed, correct?
Does anyone have a spreadsheet for Stage 2 that they can send me or guide me towards?
Thanks!
Correct! Sets and reps don't change for Stage 2.
All spreadsheets for all stages of NROL4W can be found here: http://werkit.com/programs/nrol4w0 -
Hi All
I am about to start Stage 2 next week - question for those in the know - I am only doing shoulder press with 9kg in each hand (19.8lb in each hand) - how heavy will I be able to do the Front Squat push press? I was hoping to try it with the bar - 24kg/52.8 lb but is that going to be too tough to begin with? I have had a minor shoulder injury, so I only started stage 1 with 4kg in each hand as I am quite weak in the shoulders and back, and I didn't want to hurt myself.
Any opinions? I think there might be a 16kg bar I can use, apparently it exists, but I have never found it (35.2lb).0 -
p.s Does anyone else find the front squat/should press awkward??? I tried it this morning and I don't think I got enough momentum from my squat going down because it took more energy that I think it should've to get the bar over my head (i'm just using the barbell to start). Hoping that it becomes easier..but I did like the reverse lunge..I'm gonna feel that tomorrow!0
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I am doing the second A workout of Stage 2 tonight.
I was only at about 25# barbells for the shoulder press and I can do the squat and shoulder press with the bar, it was hard and I felt like it took an eternity to do it but it's possible. My biggest issue is having my arms in the correct position but I heard it's easier to have them parallel to the ground when you have more weight (gah! more weight?!?).0 -
hi all - finished stage 1 this am, so I am peeking ahead to stage 2!
LB2LL - you mean elbows sticking straight out? Yes, that is correct.
KR - yes, the move is definitely awkward at first. Agree that one of the key parts of the move is getting momemtum.
McBell - you should try with the bar. per above, you are using momentum, rather than just your arms as in the shoulder press. Plus, its a bar rather than dumbbells, which is a little easier to handle.0 -
Lcu, yup, that's what I meant! It's hard getting them parallel to the ground. I think it's just a little awkward right now especially since the bar is SO long and I'm right around 5 feet tall.0
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McBell - you should try with the bar. per above, you are using momentum, rather than just your arms as in the shoulder press. Plus, its a bar rather than dumbbells, which is a little easier to handle.
I thought that would be the case - momentum helping. Thanks - starting stage 2 on Monday.0 -
I finished stage 1 today, starting stage 2 sometime next week. I think Sunday I will go to the gym and just walk through the new moves, then stat next week.
How long is your workouts in stage 2?
At the moment I go to the gym before work, I'm thinking I may need to start going after work.0 -
I finished stage 1 today, starting stage 2 sometime next week. I think Sunday I will go to the gym and just walk through the new moves, then stat next week.
How long is your workouts in stage 2?
At the moment I go to the gym before work, I'm thinking I may need to start going after work.
It does seem to take longer. I switched from mid-day workouts around lunch to after work for that reason. (I hate after work as my gym gets so crowded, but it is what it is...)0 -
Hi all -
I did 2a1 yesterday. I will post my weights when I get home from my weekend away. Man, those static lunges were hard!0 -
Hi Everyone,
So I'm going to be doing my final Stage 1 workout either tomorrow or Tuesday!
Looking forward to finishing that, but after reading these boards I'm not sure how excited I am to move onto stage 2! Little nervous about all of the new moves...0 -
Hi all -
I got the rare lunchtime workout in on Friday and lifted this am for 2A1 and 2B1. I am definitely liking A better than B at this point. the static lunges and split squats are awesome/really suck, depending on how you look at it!
2A1
FSPP: 45x10, 55x10
step-up: 60x10, 60x12 (i got some wrist weights over the weekend so that I can do 64.4 next time instead of trying to jump to 70)
dumbbell 1 pt row: 30x10, 40x10, 45x10 (did an extra set since i started too low)
static lunge: 50x10x2
push-up: 14, 18
plank: 60 seconds x 2
hor wood chop: 45x10, 50x10
2B1
wide grip deadlift: 115x10x2
BSS: 50x10x2
reverse lunge:30x10x2 (these are just weird...the lunge seems so superfluous)
cuban snatch 30x10x2
v sit up with weight overhead: 15x25 (why do a crunch and a reverse sit-up when you can do them both at the same time?)
side lifts 25x10 (not sure what to call these...you're at a standing 45 degree angle with your hips on a pad)
will do prone cobra later...I ran out of time.0 -
McBell - you should try with the bar. per above, you are using momentum, rather than just your arms as in the shoulder press. Plus, its a bar rather than dumbbells, which is a little easier to handle.
I thought that would be the case - momentum helping. Thanks - starting stage 2 on Monday.
Managed with the bar! I was so relieved that when I rested the bar on my chesty bit, I did not find it heavy - makes me laugh that the bar feels like almost nothing these days. I did a few warm up FSPP's with two 5kg dumb bells, then I did a couple of slow ones with the bar - they were hard, much easier using the momentum. Will keep that weight for next time and work on my form (as I am probably going to take a break and do an extra set of workouts in this stage). Found it hard to stick my elbows right out - especially my left one which is my silly shoulder injury, but maybe it is just a lack of flexibility.
Workout was good, hard. Nice to go back to 2 sets, still took a bit longer than Stage 1 - although workout B will be long with the interval training at the end. Feeling a bit sore in some spots, but nothing really bad.0 -
I'm officially in Stage 2. First workout this morning. It kicked *kitten*!! I enjoyed it, it was nice to try new exercises. I am sure I am going to hurt later!!0
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I am starting stage 2 tonight! Looking forward trying all those new exercise!0
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I started stage 2 this week, too. :drinker:
I found the squat/push press awkward - really awkward.:embarassed: And it hurt my wrists, but I think I will give it a second try and see if I can make it work. if not I will just stick to regular squat and shoulder presses.
Today I did the B workout and after I came home and took a shower I noticed that my right knee hurt. So I was wondering, has someone else experienced knee pain after the B workout? I feel like it may be because of the deadlift, I think it was a lot harder on the knees than the regular deadlift. Is that just me?0 -
I started stage 2 this week, too. :drinker:
I found the squat/push press awkward - really awkward.:embarassed: And it hurt my wrists, but I think I will give it a second try and see if I can make it work. if not I will just stick to regular squat and shoulder presses.
Today I did the B workout and after I came home and took a shower I noticed that my right knee hurt. So I was wondering, has someone else experienced knee pain after the B workout? I feel like it may be because of the deadlift, I think it was a lot harder on the knees than the regular deadlift. Is that just me?
I thankfully found the FSPP much easier that I expected it to be, but I did have to think about what I was doing a lot. I can't get my elbows straight out in front of me - not flexible enough yet.
I found the deadlift was much harder - but I just did baby weights because of availabilty of gear at the gym - did 34kg instead of 54 kg. I thought it was heavy enough - might bump it up a little for my next B workout. No knee pain for me. I do have terrible balance though, as the split squat and reverse lunge proved.0 -
First Stage 2 B workout this morning. I enjoyed it. It feels good to be working out with different moves again, I was getting bored with Stage 1.
I have a feeling my weights are not going to go up a lot this stage, my form is not great on these new exercises, so I am going to concentrate on that and not increaseing weight.
I finished with running for interval training. I don't run, I'm not a runner, but I would like to be able to run. So today I tried, it wasn't too bad.
I wonder which body parts will hurt tomorrow?0 -
I did my first Stage 1 workout this morning! The push press wasn't as awkward as I thought it would be either, but my upper body strength really leaves a lot to be desired! By the end of this workout I was spent and sweaty! I still can't do push-ups, it is so frustrating!!
Warmup: 500m row
- Front squat / push press 45# (warm up sets of 6 with 20# and 30#)
- Step-up 65# (1 set 12" box, 1 set 18" box)
- Dumbbell one-point row 15-20# db
- Static lunge, rear foot elevated (on weight bench) 25-30# db
- Push-up on bench
- Plank (30 sec)
- Cable horizontal wood chop 20#
Cool down: stretching and 1,000m row.0 -
One question. Do you do the HIIT after both workouts, A and B in stage 2? I was thinking the other day that Lou doesn't specifically mention that it should be done after each one but he comes up with a plan for 4 HIIT sessions, not 8. Have you been doing the HIIT after each session or how do you do this?0
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I just finished Stage 2 workout B tonight and I did find it really hard on my knee. I always had trouble with me left knee so I just need to be carefull with my form during the deadlift and all lunges. I did for the first time in my life the Bulgarian lunge and I have to say that I LOVE it. Love the challenge, love how it work all the right muscle. ( i might not say the same tomorrow morning:laugh: )0
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One question. Do you do the HIIT after both workouts, A and B in stage 2? I was thinking the other day that Lou doesn't specifically mention that it should be done after each one but he comes up with a plan for 4 HIIT sessions, not 8. Have you been doing the HIIT after each session or how do you do this?
As I read it, you do the interval training after workout B only (that is what I have been doing). That is why it just describe four sessions - in my mind anyways.0 -
That makes sense. Thanks - I will be doing that too 0
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I just finished Stage 2 workout B tonight and I did find it really hard on my knee. I always had trouble with me left knee so I just need to be carefull with my form during the deadlift and all lunges. I did for the first time in my life the Bulgarian lunge and I have to say that I LOVE it. Love the challenge, love how it work all the right muscle. ( i might not say the same tomorrow morning:laugh: )
Haha I am SO sore from the Bulgarian split squat (okay, so I was supposed to do static lunges, but I did them with my foot on the bench by mistake.) I love it too, but I'm happy I have today to rest before doing them again tomorrow!0 -
I'm definitely feeling a lot more sore during this stage! I bet it's because of the intensive leg exercises. I'm considering taking 2 rest days in between....any one else considering that too?0
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