Stage 2
Replies
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@ rduhlir congrats and amazing results not just for stage 2 but overall with New Rules0
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Hi everyone, new to this tread. I will be finishing stage 1 on Monday so started looking at the different exercises in detail for stage 2. I have some questions and could use help.
1) front squats look challenging but I am more worries about the push/press. Any advise? Did u use the Olympic bar or started lower weight?
2) for the DB one point row, book mentions doing half reps so a full set would be 5 reps with the left leg and then switch to 5 reps with the right leg. That would count as one set correct.?
3) for the wide grip DL did u start with the same weight as u ended DL from stage one. I will finish stage 1 with DL 120#.
4) what's the diff between the static lunge, rear leg elevated & the Bulgarian split squat. Looks exactly the same. :huh:
Thanks all in advance and I apologize if those questions were asked before :blushing:
Just did my first stage 2 workout.
1. I started with the olympic bar for the push press. It was hard but doable. Not sure how quickly I'll be able to add weight though.
2. Correct.
3. I haven't dont the wide grip dl yet so I'll le you know.... but I imagine you can't start at the same weight since the exercise is harder to do but we'll see.
4. the static lunch is with a low step and you keep the static foot on the ball of the toe and have weights to your side. THe split squat is a higher step, your foot is top of foot down on the step and you hold a weight at the chest.0 -
BTW - just did my first stage 2.... holy **** that was hard.0
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Inspiring results posted here.
Nefetete - thanks for asking those questions - I was thinking the same!
Luvs Rage Phi - thanks for the responses - how did you get on with the prone cuban snatch as that one looks complicated and I have no idea what weight to use!0 -
Finally finished stage two on Friday after about ten days away from the gym thanks to work :-(
No massive gains in terms of increases in weight which frustrated me a bit but the difference in the toning of my thighs is awesome!
I have always had horrible cellulite on the front of my thighs just about my knees which really puts me off shorts and anything above the knee that I can't wear tights with. Well... It is gone!! I actually can't believe it! Def a reasonable amount of fat still to go tho!
Onwards to stage 3!!0 -
For the Push Press, I started with a bar olympic bar, but I did not do bend my wrists back so much because it would end up hurting really, really bad. I ended up following the video that is posted on the FSPP thread and did them that way.1) front squats look challenging but I am more worries about the push/press. Any advise? Did u use the Olympic bar or started lower weight?
I dropped down 5 pounds and then went back up in weight.3) for the wide grip DL did u start with the same weight as u ended DL from stage one. I will finish stage 1 with DL 120#.
It is all about foot placement.4) what's the diff between the static lunge, rear leg elevated & the Bulgarian split squat. Looks exactly the same.0 -
Thanks ladies :flowerforyou:
@ rduhlir, where is the FSPP thread.0 -
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Thank you ❤:flowerforyou: ❤0 -
Just finished workout A for the first time. I felt like a total beginner again - experimenting with weights like at the start of Stage 1! The squat/push press (thrusters) was just too tough for me with the olympic bar and I had to drop the weight to 15kg, but my shoulders have always been weak. Strange though as I was overhead pressing 11kg (just!) and the squat movement helps so maybe I'll be able to increase quickly as my form improves. I was super wobbly on one leg in the one-point row which was interesting and found the static lunges killers - I dropped the weight slightly for these too. For those without access to a gym, you might be interested that the swissball with a weight alternative to woodchoppers worked really well for me - I really felt my abs in this one.
Workout B next (well, in a couple of days) - not looking forward to those intervals with tired legs!0 -
Are the exercises in workout B alternating sets? The page is laid out like it should be but it doesn't actually say ' alternating sets' anywhere?
Also how does this sound for HIIT?
Stairmaster
INTERVAL: level 12
RECOVERY: level 6-7
Treadmill
INTERVAL: 10.5-11kmph
RECOVERY: 7.5kmp
I have no idea whether I'm being too easy on myself or whether I'm pushing myself too much in the recovery....?0 -
becca - I don' t know about your book, but my book says "alternating sets" above B1&B2, C1&C2, and D1&D2&D3. Don't know if what you describe for hiit is to hard or too easy. You should feel like you can't do another 15 seconds when you are working and you should feel ready to go again after your recovery.
choccrois - great work!!0 -
becca - I don' t know about your book, but my book says "alternating sets" above B1&B2, C1&C2, and D1&D2&D3. Don't know if what you describe for hiit is to hard or too easy. You should feel like you can't do another 15 seconds when you are working and you should feel ready to go again after your recovery.
choccrois - great work!!
Thanks - don't know why it doesn't say this on my kindle!0 -
Are the exercises in workout B alternating sets? The page is laid out like it should be but it doesn't actually say ' alternating sets' anywhere?
Also how does this sound for HIIT?
Stairmaster
INTERVAL: level 12
RECOVERY: level 6-7
Treadmill
INTERVAL: 10.5-11kmph
RECOVERY: 7.5kmp
I have no idea whether I'm being too easy on myself or whether I'm pushing myself too much in the recovery....?
For the workout, yes, it is alternating sets just like the A workout and the Stage 1 workouts B1&B2, C1&C2, and D1&D2&D3.0 -
Hey girls. I have one workout left in Stage 2 and then I will post my results. Stage two has taken me FOREVER because I keep skipping workouts - I took a whole week off last week. So what should have taken 2.5 weeks is now 4 weeks. Ready to finish Stage 2 and move on!
Good job everyone! I am not loving Stage 2.
I'm actually not really looking forward to my results because my diet hasn't been great for Stage 2 (or the last 2 weeks for that matter). I need to get my head back in the game.
I did the last workout A yesterday after taking a week off. I wanted to bump weight since it was my last time doing that workout. Boy did that kick my butt. Feeling it today.
Ready for workout B tomorrow.0 -
I'm not loving Stage 2 very much either, I have a couple more workouts before I'm done. I took 3 weeks off between stage 1 and 2 when I went on vacation, so I feel like I lost a lot of strength and momentum. When I started stage 2 I had to start very light. And some of the exercises are a lot more difficult for me to do and I'm struggling with form. I haven't been able to increase much (if any) on weight, so I don't feel like I'm progressing very much. I guess I am because it feels like some of my problem areas are getting more firm again, taking that much time off was just backwards progress. So I'll stick with it. Maybe after Stage 2 I'll go back and do a few workouts from Stage 1 again to gain confidence.0
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Hey all....
I started out not liking stage 2 so much, but once I got the forms down I fell in love with it. The FSPP makes you feel like Hercules once you get the form down right.
Anyway, one more AMRAP workout and then off to Stage 3. I really like the AMRAP extras, it is a huge esteem boost to go back to an original weight and see just how much improvement you have made. When I started Stage 2, I was hitting that 10 rep mark with the FSPP but that last rep was killer. Now, 4 weeks later, I was able to push out 17 before my form started to become affected.
I am still having issues with the one-point rows but I have come up with a trick that helps me. I position myself in front of the squat rack so that if I start to wabble a bit I can drop my foot down to get balance and then lift it again. I don't cheat, I keep my leg straight when doing the reps, it just helps to have a catch behind me for when I start to struggle a bit.
I am not going to take a week off...next week I am jumping right into stage 3.0 -
Thanks for the reassurance - I've had to miss a couple of days due to work commitments so trying workout B tomorrow and a bit nervous as it looks tough (and I'm still struggling to understand the differences between all the lunges/single leg squats despite explanations here!).
About the AMRAPs - I thought this was only after Stage 1 - is this after every stage as it's not clear in the book?0 -
Im almost done with STage 2. I couldnt be happier. All the leg stuff was a pain in the *kitten* (literally and figuratively). I move on to Stage 2 most likely this weekend if I do my last workout by Friday
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Oh and I just figured out I was only doing just front squats with the crossed arm grip (my dad showed me it since I was confused). Whoops.0
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Okay, that Hanna Flexion thing...NOT feeling it. I did the one where my legs are at "table top" position on the side and flexed up with head and hips to try to meet my knee. I am NOT feeling it. Any one else?0
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You have to like clench all your muscles and tense them up. Not just lift the leg up and down. Sort of like how when you do the cobra you tense everything.0
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I finished Stage 2 yesterday. I posted a blog with my results:
http://losingatlosing.blogspot.com/2013/04/new-rules-of-lifting-for-women-stage.html
I didn't love Stage 2. I am hoping Stage 3 is better - which from what I hear a lot of people say they like it better. I am not taking any break off because I took my time during Stage 2. So see you ladies on the Stage 3 thread!
Good luck everyone!0 -
Great job!!! I'll see you soon over at Stage 3. I should be starting it on May 1. I'm also not going to take a break, because I had too long of a break between stage 1 and 2.0
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Okay, that Hanna Flexion thing...NOT feeling it. I did the one where my legs are at "table top" position on the side and flexed up with head and hips to try to meet my knee. I am NOT feeling it. Any one else?
i am with you on "not feeling" the hanna flexion. I do "side flexion" on the same apparatus as the back flexion.0 -
I did it! Yay. I love that Stage 2 is short and sweet because I did not like workout B. HA! Heads up, I did not do FSPP...I clearly did not read directions because the whole effing stage I just did Front Squats with the Arms Crossed. Still challenging but not as challenging as if I would have added the PP I suppose. Ah. Well. Anywho, here are my stats:
A
FS: 40lbs
>60lbs
Step Ups: 20lbs no change
Dumbell One Point Row: 20lbs no change
Static Lunge: 15lbs
>20lbs
Planks: Started out doing 1@60 and 1@45, ended doing both @60
Cable Woodchop: 25lbs no change
B
WGDL from Box: 55lbs
> 70lbs
BSS: 10lbs
>20lbs
Underhand Lat Pulldown: 55lbs
>70lbs
Reverse Lunge from Box: 10lbs
> 15lbs
Prone Cuban: 10lbs no change
Prone Cobra: Went from 1@ 60 and 1@ 40 to both @60
I did like this stage because it was challenging but so glad for it to be done.0 -
I did my first stage B workout last night - very tough! There's not much for chest in this programme is there? Just a few push ups which I am rubbish at! Looking forward to bench presses in stage 3. And whoever designed that strange prone press thingie doesn't have a chest as that was distinctly uncomfortable! I'm on count down to stage 3!
(Edit - the distinction between the various lunges and single leg squats became clear when I did them! Ouch!)0 -
Well done, Babe! I didn't like stage 3. Let me know what you think.0
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Did my first Stage 2 session this morning. Wowza! It is definitely a few steps up from Stage 1, I was sweating buckets! I kind of love the A workout, definitely being pushed!
I could really use some fellow Nrol4W friends in my home feed as I only have one person on there now who is lifting, not much fun being the lone lifter...everyone else thinks it's kind of crazy! Anyways, would love for some people to add me if you are looking for new friends.0 -
Finishing Stage 2 tomorrow! I wish that I had improved more on my pushups - still trying to bang out 2 sets of 10 at a 30degree angle. Been adding wall pushups since I can complete the sets. I just hope I'm doing everything right and not falling behind. Still getting frantic at the end of my 60second plank and not sure how 90secs is going to work out in the next stage, eek! Do these ever get easier?
I am glad that I improved my balance on the 1-point DB row. And interval training has been fun on the elliptical, I like that I can either do it after the workout or on a different day as a quickie 0
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