Stage 2
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Hello all of you lovely ladies! I just finished Stage 1 today and am really excited to be beginning Stage 2!!! I've been lurking on the boards, but never posted, so I'm planning on being a bit more active on here. Figure it will be less lonely than going it alone! Anyways, any advice/warnings going into Stage 2? Stage 1 went swimmingly for me!0
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I just started stage 2 this past week. I found that it's a little more tricky, involving more balance, etc. Allow yourself more time on Workout B days, there are more moves and there is 15 minutes HIIT following the workout.0
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Hey there everybody! Wow what a stage 2 it has been! I had a small non-related NROL4W NSV, and took almost 2 minutes off my 5K time, and on top of that I have lost 3 inches total, 3 pounds total, and about 2% body fat! Here are my end stats for S2WA:
FSPP: Bar => 50 lbs
Step ups: 20 lbs no change
Dumbell one-point rows: 10 lbs => 15 lbs
Static Lunges: BW => 8 lbs
Push ups: Declined (my coordination just isn't there for the T push ups)
Planks: 60 sec => 75 sec
Cable Horizontal Wood Chops: 30 lbs => 60 lbs (and the 60 was by accident today, I thought I had it set to 45 until half way through and said screw it lol)
I will be back on Friday to post my results for workout B. I am going to combine the AMAP workout next Tuesday as I will not have a change to get to the gym to split them next Friday. After all, Mud Fest is next week end! Time to get muddy!0 -
Thanks for the advice - I start Workout 2 at the weekend.I just started stage 2 this past week. I found that it's a little more tricky, involving more balance, etc. Allow yourself more time on Workout B days, there are more moves and there is 15 minutes HIIT following the workout.0 -
I finished stage 2 yesterday and am actually sad to see it go! I started out uneasy about it and ended up loving it because it took a lot more focus and balance. The HIIT at the end of workout B was a great addition, though I didn't always look forward to it because I already do spin classes 2-3 times per week, but I can get through 15 minutes of anything!
My progress was as follows:
Workout A
Front Squat Push Press 30# barbell --> 40# barbell
Step Up 30# bb --> 40# bb
DB one-point row 20# ieach hand -->25# db each hand
Static lunge, rear foot elevated 20#bb -->40#bb
T-push up 10# -- >12#
Plank 60 secs --> 1:30 secs
Cable horizontal wood-chop 2 plates (unsure of weight) --> 3 plates
Workout B
Wide Grip Deadlift from Box 95# --> 100#
Bulgarian Split Squats 30#bb --> 40# bb
Underhand Grip Lat Pulldown 60# --> 72#
Reverse Lunge from Box with Forward Reach 10# --> 12#
Dumbbell Prone Cuban Snatch 8# --> 12#
Swiss Ball Crunches -- 25# -- 35#
The ab work was the easiest for me because I've already been focusing on that area for a long time, including doing planks at home (I can do 2:30 min at home if I haven't done anything else) and the Prone Cuban Snatch was my least favorite, as it just felt awkward and I wasn't very good at it.
I have learned that I absolutely LOVE squats.
Now, off to familiarize myself with Stage 3 and get to it tomorrow!0 -
I'm glad I'm not the only one who hates the dumbbell prone cuban snatch. I'm having a hard time with just 5 pound dumbbells. My shoulders do not like that rotation.0
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Hello Stage 2ers! I have my first Stage 2, Workout B tonight. I'm kind of looking forward to it but kinda nervous because I'm awfully sore from the A workout still. I'm anxious to try some of these moves that people keep talking about namely the Cuban snatch.0
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Well stage 2 is complete. All I have left are the AMRAP workouts and then it is off to stage 3.
Here are the stats for S2WB:
Wide grip Deadlift from Box: 85 lbs> 95 lbs
Bulgarian Split Squats: Body Weight > 10 lbs
Under-hand Lat Pulldowns: 75 lbs > 90lbs
Reverse Lunge from Box: 5 lbs > 15 lbs
Declice Sit ups: 25 lb > no change in weight but increased decline
Reverse Sit ups:10 > 15
Lateral Flexion: Version 1 > Version 3 10 each
Prone Cobra: 60 sec to 75 sec
I did this alongside running 4 days a week and here are the body changes during stage 2:
Starting body Stats:
Weight: 151 lbs
Neck: 13.5 inches
Waist: 32.5 inches
Hips: 38.0 inches
Body fat%: 31.7%
Ending Body Stats:
Weight: 148 lbs
Neck: 13 inches
Waist: 31 inches
Hips: 37 inches
Body Fat%: 29.2%
Over all from start of NROL (Feb 5th) until now I have lost 13 lbs, 5 inches and 7% body fat.0 -
Awesome!!!0
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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:0 -
@ 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
