Stage 2
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Mcbell - I like your idea of doing one more workout in stage 2...but, I am anxious to move on!
venom - sorry to hear 2B1 did not go so well...also sorry you are under the weather. Do you do other working out besides NROL4W?
glitter - I agree those cuban snatches are TOUGH!
kat - awesome job!! your weights look GREAT!
kr - mono sucks...please take care of yourself. Don't want to extend how long you are sick by not resting!!
so yesterday I did workout 2A4:
FSPP: 65x8, 65x9 (I had to do this outside the power cage, so I was a bit nervous, so I did a few reps less than i could have.
step-ups: 70x8x2
one pt row: 60x10x2
static lunge: 50x14x2
push-up: 14/17/14/9/4 boy, I just did not have any push-ups left in me!!
plank: 60x2
horiz wood chop: 65x10x20 -
Just curious - is everybody doing their step ups like this:
http://nicktumminello.com/2013/01/step-ups-a-better-way-that-eliminates-cheating/
I thought I was doing good with the height where I had it, but my step is not this hight, I'm not sure I could even do this.
I am not. 1) the step is higher than is directed in the book. 2) never thought of keeping the non-working leg so far back. 3) I always rest my non-working leg at the top...I should work on that, though0 -
Yeah, I am keen to move on too - still "hate" the step ups (workout A today again) ....I see my trainer for two workouts in a row at the beginning of a new stage, and she doesn't work late on a Friday, so I am doing the extra workouts so I can see her Monday and Wed for form check for the new moves, so that is how the cookie crumbles. If I hadn't already had a rest week, I would take advantage of the timing issue now.0
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bump to read later - I am starting this stage today
I'm new to posting in this group -- good morning everyone!
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good morning Amanda. Welcome!
McBell - enjoy your two extra workouts...see you in stage 3 next week!
so, I finished stage 2 this morning! It was a really good workout. I felt really strong. I am so glad I did not try to lift @ 36 hours rest!
FSPP: 45 ->65
step up: 60 ->70
one pt row: 45 -> 60
lunge: 50 (ten reps to 14 reps. hurt myself in stage 1, so I took it easy here)
push-up: really focused on nose-to-ground. did 14/17/14/9/4. want to do 100push-ups, but I am not focusing.
horiz wood chop: 45 ->65
wide grip deadlift: 115 ->125 (yeah...eked out another 5 pounds on my last set!)
BSS: 50 ->54 (finally got handweights so I did not have to go right to 60)
lat pulldown: 85 ->95
reverse lunge: 30 -> 35
cuban snatch: 15 -> 25 (my best increase this stage)
Can't wait to start stage 3!!0 -
Great numbers, lcuconley!
I technically have 2 more B's and one more A, but we're leaving for vactation on Saturday and I won't be able to fit in my last B. I might mess around and lift a bit at the hotel if the gym is good enough. At any rate, I'm taking next week off while we're gone, and I'll join you in stage 3 when we get back!0 -
Hey, Ladies! I've been MIA, but I'm still lifting! Did my S2A3 yesterday and I have a question. I was doing the lunge yesterday and felt a pull at the top of my left knee. I put some Icyhot on it and took some Advil last night. It is still tight and sore today. Has this happend to anyone? What did you do?
I also posted this on the daily chat thread.0 -
I also finished up Stage 2 this morning! Can't wait to start Stage 3! See y'all there! 0
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chic - where do you go to vacation if you live in FL? isn't every day a vacation?
beck - see you in STAGE 3!!
jcjs - sounds like you need to rest for a few days. Try to ice it.0 -
Did my first B workout of Stage 2, and oh man it kicked my butt. I didn't feel like I was doing that much but my legs are sore as hell! Maybe it's the lifting combined with the HIIT but I'm definitely loving this stage so far. Alwyn, I will never doubt you again! (except maybe for the gazillion ab exercised at the end haha)0
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Did my first stage 2 workout today.... some bits I like, some I don't. Did NOT get the front squat... am going to start another post on that. Lunging etc all ok..... nice to try out the cables, although I felt like a weakling in comparison to what I have been lifting and then having to drop to 20lbs for the cables. They are prob a bit light but the next one up is too heavy still. Looking forward to seeing some more strength gains here though!0
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Hi ladies!
Okay, so I did workout A of Stage 2 yesterday and am going to see if I can tackle workout B tomorrow. I am a little nervous!
Much like you, jo_marnes, I had some issues with workout A - mainly the front squat push press (whatever it's called). I can squat 95# backloaded so I started with the 45# ply bar on the front - but yikes that was too heavy. My wrists were KILLING me, so for the second set I did a 30# barbell, which was better. Still, I find the move incredibly awkward. Hopefully this move will improve with practice! I liked the rest of the workout well enough. I enjoyed the horizontal woodchop because the cable machine made a satisfying clanging sound every time it went up and down! :laugh: I only could do two plates on it, though, and I was sore today. New muscles being born!
I think I messed up with the static lunge because I put my back foot on a flat bench about 2' high instead of a low platform, which means I sorta ended up doing a bulgarian split squat and now I see that workout B has those. Whoops. I think I'm going to study some YouTube videos before I get to the gym because these moves are a bit more complicated than what I'm used to. I happen to love step ups because they're so straightforward. Hard but simple!
Workout B also has the HIIT at the end but I do a high intensity spin class on days I'm not lifting. What you do all think about the HIIT in my situation - do I need to do it? I feel like it may be overkill for me -- but also feel slightly guilty for modifying the program at all. Still, my gut tells me not to do HIIT and spinning back to back (mainly due to lack of recovery time) and I'm not willing to give up spin.
So I guess I answered my own question LOL unless someone can give me a convincing reason why I need to do it.0 -
chic - where do you go to vacation if you live in FL? isn't every day a vacation?
We're taking the youngest 2 kids to Washington DC. We've never been , so it should be a blast!0 -
I have always wanted to go to DC! How exciting!! Hope you all have a fantastic trip!
Did S2B3 yesterday. Knee is still a little sore, so I didn't increase much and took it easy on the lunges. Otherwise, felt like I got a good workout. Will not be lifting tomorrow because my entire family will be running our first 5k of the season. This one is really special to us because we are running for our best friend's daughter. She has Turner's Syndrome and our great little city is sponsoring a "Color Blast" run, similar to a Color Run. All proceeds benefit our local agencies that help individuals with disabilites. The really awesome part is that they were expecting around 500, and over 4000 have registered!! It's going to be a mad-house, but totally worth it!
Everyone have a fantastic weekend!! :drinker:0 -
Amanda - I am with you on spin! love it!! I agree with you that b2b might be too much, but I think there is evidence that a lifting session followed by hiit is particularly good at fat burning. In the end, most of us are modifying in some way or another.
chic - enjoy DC. It is a GREAT place to run...last time I was there I did a great "monument run"!
jcjs - enjoy the 5K!!0 -
Did workout B for the first time today. Lots of new moves but loved it for the burn factor - those intervals really finish it off hey?!
I didn't change my deadlifts though - I use a squat rack and the step doesn't fit in the frame. I'm quite happy to just improve my deadlift at this stage so will keep working that.
I was surprised about my strength on the underhand lat pull down - 90lbs straight off the bat. Hadn't got that far with the overhand - clearly my biceps are fairly strong in comparison.
On the lateral flexion, I was amazed how much difference the raised leg can make! I went to stage 3 straight away as have done side raises etc for years, always good to add a new twist to some old moves!0 -
Hey ladies,
What do you guys think about lifting when ill? I have a stinking cold at the moment, stuffed nose, literally no voice and coughing. I have had such a busy week that I haven't lifted since Saturday and I'm feeling really guilty! I'm due to do workout a- what do you think? Bad ideas? Rest up or hit the gym?0 -
From the neck up, it's ok to do a light workout, but take it easy. Below the neck, rest up.0
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Just started stage 2 today, really tough but I'm more worried about workout B. I'm sure I'm going to let go of the dumbbell during the cuban snatch and hit somebody
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Just started stage 2 today, really tough but I'm more worried about workout B. I'm sure I'm going to let go of the dumbbell during the cuban snatch and hit somebody
I never had enough momentum that it was an issue!0 -
Just started stage 2 today, really tough but I'm more worried about workout B. I'm sure I'm going to let go of the dumbbell during the cuban snatch and hit somebody
I never had enough momentum that it was an issue!
Ah I have plenty of momentum, its the coordination and balance that are a challenge
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Finally got a2 done today, and managed to add a tiny bit of weight to the fspp! Woo! A total of 20kg! Very much limited by my stupid wrists...
Feeling a little held back today by grip strength too. I could increase my weight for step ups and lunges but my hands are only just coping with what I'm lifting just now. Any tips to improve this?0 -
Finally got a2 done today, and managed to add a tiny bit of weight to the fspp! Woo! A total of 20kg! Very much limited by my stupid wrists...
Feeling a little held back today by grip strength too. I could increase my weight for step ups and lunges but my hands are only just coping with what I'm lifting just now. Any tips to improve this?
Great job glitter! Check out Jo marns' thread on the FSPP. There is some great wrist-saving advice there.0 -
Hi ladies, I just wanted to introduce myself, I start stage two tomorrow morning my trainer. i'm super excited to get going but a little nervous about the new moves. How long does it take you ladies to finish the B workout?0
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Hi ladies, I just wanted to introduce myself, I start stage two tomorrow morning my trainer. i'm super excited to get going but a little nervous about the new moves. How long does it take you ladies to finish the B workout?
Ok super embarrassed, I did A1 this morning, and when I did the fspp, I totally smoked myself in the chin with the bar... My trainer had me do the second set with dumbbells :blushing: But I think I'll try it again on saturday.0 -
I was horrified when I first looked at this workout - looks so long! But actually takes me about 1 hour 15 mins with a good warm up and cool down as well xx0
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Tessa - I grazed my chin one time...it really scared me! Hope you are alright. I modified the abs, but it never took me more than 50 min.0
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Starting stage 2 Friday, starting to get excited about it 0
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I did my first workout for stage 2 last night. Definitely had to go fairly slow with the FSPPs, but by the end of the second set I was getting the hang of it. The wood chop works your obliques like something fierce. Much better burn than any machine had given me. I went lower weight for this first workout, just to get the range of motion down (expect for the step-ups of course). Finding balance for the one-point rows was interesting, as that is one of my major issues is balance.
Beginning stats for last night were:
FSPP - Bar
Step-ups - 20 lbs
One-Point Rows - 10 lbs
Static Lunge - BW (balance issues)
Push-ups - Declined off of step
Plank - 60 sec
Horizontal Wood Chops - 30 lbs0 -
I completed S2B1 today, and though it took me almost an hour and a half, I have to say I really liked it. The BSS was way harder than I thought it was going to be, my non dominant leg was burning by the end! But the Cuban snatch was easier than it looked so it kind of balanced out. Can't wait to try the FSPP again though, saturday here I come!0
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