Stage 1
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I believe the Olympic bar weighs 45 poundsTwo questions!
Tomorrow I do workout 6B! yay!
So - I did the squat rack for the first time on Monday night. I went right up to a guy near it and was like "are you done"? He seemed surprised but said yes and I moved right in and did it! Woo hoo!
Anyway - using the bar on the rack - is that what you guys are referring to as a curl bar? Should I estimate 15 lbs for the bar on the rack? I wasn't sure how much to count it.
Also - thoughts on rest week.? How many of you are resting (well - cardioing up like I plan to do) and how many are moving right to Stage 2?
Thanks!
Sherry0 -
Did 1b yesterday
Deadlift- 25kg ~55lbs
Dumbell shoulder press - 2 x 5kg Dumbells ~ (10kg ~ 22lbs in total)
Wide grip lat pull down - 20kg ~44lbs
Lunges - 2x 7.5kg Dumbells - 15kg ~ 33lbs
Swiss ball crunches- body weight 12 reps
Olympic bars are 20kg so around 44lbs ( but if everyone rounds up maybe I should do that too to the above weights ) 0 -
WOW!!. that's one deep squat shes got there... (in the video)
i have to work on my form more!!
She is amazing! I can't get anywhere near that - I have really tight calves and keeping my feet flat is an issue, I've always walked on my tip toes which hasn't helped.0 -
WOW!!. that's one deep squat shes got there... (in the video)
i have to work on my form more!!
She is amazing! I can't get anywhere near that - I have really tight calves and keeping my feet flat is an issue, I've always walked on my tip toes which hasn't helped.
Might be worth working on some stretching out after weights and on your days off. You probably do already, just suggesting extra if you haven't thought of it.
EDIT: the girl's bench press form, I've never seen it with an arched back like that. Is that what you're supposed to do?0 -
WOW!!. that's one deep squat shes got there... (in the video)
i have to work on my form more!!
She is amazing! I can't get anywhere near that - I have really tight calves and keeping my feet flat is an issue, I've always walked on my tip toes which hasn't helped.
Might be worth working on some stretching out after weights and on your days off. You probably do already, just suggesting extra if you haven't thought of it.
EDIT: the girl's bench press form, I've never seen it with an arched back like that. Is that what you're supposed to do?
I cant see that being good for your back.. youtube some more videos on benchpress.0 -
WOW!!. that's one deep squat shes got there... (in the video)
i have to work on my form more!!
She is amazing! I can't get anywhere near that - I have really tight calves and keeping my feet flat is an issue, I've always walked on my tip toes which hasn't helped.
Might be worth working on some stretching out after weights and on your days off. You probably do already, just suggesting extra if you haven't thought of it.
EDIT: the girl's bench press form, I've never seen it with an arched back like that. Is that what you're supposed to do?
I cant see that being good for your back.. youtube some more videos on benchpress.
I just looked it up - regular bench press isn't done that way, that's the powerlifting form. It makes sense now!0 -
I started doing squats during my rest days, not weighted, just unweighted squats and really working my ATG by keeping in the lowest (almost like a resting, below parallel is much easier to maintain than parallel itself) point. My squats were delightfully low within two weeks.0
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I started doing squats during my rest days, not weighted, just unweighted squats and really working my ATG by keeping in the lowest (almost like a resting, below parallel is much easier to maintain than parallel itself) point. My squats were delightfully low within two weeks.
Thanks.. i'll try to do that..
whats ATG?0 -
whats ATG?
*kitten* to grass!
Well. Carpet in my case.0 -
I started doing squats during my rest days, not weighted, just unweighted squats and really working my ATG by keeping in the lowest (almost like a resting, below parallel is much easier to maintain than parallel itself) point. My squats were delightfully low within two weeks.
Great idea! I shall have to try.
I have been a bit lax on my stretching/yoga recently...... I must get back at it!0 -
whats ATG?
*kitten* to grass!
Well. Carpet in my case.
Thats what i thought it meant!!
OMG i just realized i TOTALLY F'd up the AMRAPS...
Its supposed to be with the starting weights you used, not the ending weights...
reminder to self, when moving to a new step in the book, re-read it.0 -
OMG i just realized i TOTALLY F'd up the AMRAPS...
Its supposed to be with the starting weights you used, not the ending weights...
reminder to self, when moving to a new step in the book, re-read it.
Haha, that's okay, I totally was like, "She must be doing it to prove her badassedness"0 -
Haha, that's okay, I totally was like, "She must be doing it to prove her badassedness"
Yes.. that was the plan!
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Stage 1 complete. I am not doing the AMRAPS, but I am taking a week off then starting stage 2!0
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Woohoo, Jen! There are a lot of us just finishing up Stage One! Go team!0
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it looks like so many of you are wrapping up Stage 1 while I am still in my doctor mandated 'no lifting' time out.. You have done a fabulous job and I'm super pumped to see you making so many great accomplishments. You ALL really inspire me to get back it as soon as i can and to hit it HARD..
Now, I know I am not supposed to be lifting heavy, but I think I can manage to work on my pushups and situps while I'm here.. and you would think I would do it.. NOPE.. Freaking Zumba is kicking my *kitten*.. yep, I said it.. lol.. I'm officially a wimp.. I GOTTA get back to my weights and soon!0 -
OK..
Gonna do AMRAPS B today the right way...
I'll report back after lunch!0 -
3A today, practicing my squats without any weight really helped my positioning (but still not very low!) gonna have to use the Smith machine net time as I don't think I can lift any heavier over my head! Did my step ups at thw gym for the first time - on a bench sooooo much harder, dropped the weight a bit to compensate!0
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OK heres the deets ladies!!
Today: Stage 1B AMRAPS
Deadlift - 65 lbs - 35 reps
dumbbell shoulder press - 10 lbs 3o reps
Wide lat pulldown - 75 lbs - 26 reps
Lunge - 30lbs(2 15's) - 20 reps (1 rep includes both sides)
Swiss crunches with body weight only - 63 reps.
Stage 1 is complete!!
My Final progress for Stage 1
Workout A
Squat - Start: 25lbs - End: 115lbs
Push Up - Start: on knees - End: On weight bench
Seated Row - Start: 75lbs - End: 105 lbs
Step Up - Start: 20 lbs dumbbells(40 lbs) - End: 27.5 lbs dumbbells(55 lbs)
Prone Jacknife - Start: Difficult and wobbly - End: Im a pro.
Workout B
Deadlift -Start: 65lbs - End 115 lbs
Dumbbell shoulder press - Start: 10lbs dumbbells - End: 15 lbs dumbbells
Wide lat Pulldown - Start: 75 lbs - End: 90 lbs
Lunge - Start: 15 lbs dumbbells(30 lbs) End: 20lbs dumbbells (40 lbs)
Swiss crunches - Start: with body weight only - End: With 25lb plate
What did i learn from Stage 1?
I love squats and deadlifts!
On to stage 2!!!!!!!!!!!!0 -
OK heres the deets ladies!!
Today: Stage 1B AMRAPS
Deadlift - 65 lbs - 35 reps
dumbbell shoulder press - 10 lbs 3o reps
Wide lat pulldown - 75 lbs - 26 reps
Lunge - 30lbs(2 15's) - 20 reps (1 rep includes both sides)
Swiss crunches with body weight only - 63 reps.
Stage 1 is complete!!
My Final progress for Stage 1
Workout A
Squat - Start: 25lbs - End: 115lbs
Push Up - Start: on knees - End: On weight bench
Seated Row - Start: 75lbs - End: 105 lbs
Step Up - Start: 20 lbs dumbbells(40 lbs) - End: 27.5 lbs dumbbells(55 lbs)
Prone Jacknife - Start: Difficult and wobbly - End: Im a pro.
Workout B
Deadlift -Start: 65lbs - End 115 lbs
Dumbbell shoulder press - Start: 10lbs dumbbells - End: 15 lbs dumbbells
Wide lat Pulldown - Start: 75 lbs - End: 90 lbs
Lunge - Start: 15 lbs dumbbells(30 lbs) End: 20lbs dumbbells (40 lbs)
Swiss crunches - Start: with body weight only - End: With 25lb plate
What did i learn from Stage 1?
I love squats and deadlifts!
On to stage 2!!!!!!!!!!!!
Very nice progress!! Did you do before and after measurements? What was the difference?0 -
I have been measuring but not in conjunction with the program really. i measure once a month.
Last time was a week ago.. But i lost almost 2% body fat and about 2inches i think this month0 -
OK heres the deets ladies!!
Today: Stage 1B AMRAPS
Deadlift - 65 lbs - 35 reps
dumbbell shoulder press - 10 lbs 3o reps
Wide lat pulldown - 75 lbs - 26 reps
Lunge - 30lbs(2 15's) - 20 reps (1 rep includes both sides)
Swiss crunches with body weight only - 63 reps.
Stage 1 is complete!!
My Final progress for Stage 1
Workout A
Squat - Start: 25lbs - End: 115lbs
Push Up - Start: on knees - End: On weight bench
Seated Row - Start: 75lbs - End: 105 lbs
Step Up - Start: 20 lbs dumbbells(40 lbs) - End: 27.5 lbs dumbbells(55 lbs)
Prone Jacknife - Start: Difficult and wobbly - End: Im a pro.
Workout B
Deadlift -Start: 65lbs - End 115 lbs
Dumbbell shoulder press - Start: 10lbs dumbbells - End: 15 lbs dumbbells
Wide lat Pulldown - Start: 75 lbs - End: 90 lbs
Lunge - Start: 15 lbs dumbbells(30 lbs) End: 20lbs dumbbells (40 lbs)
Swiss crunches - Start: with body weight only - End: With 25lb plate
What did i learn from Stage 1?
I love squats and deadlifts!
On to stage 2!!!!!!!!!!!!
That is amazing! Well done, I love seeing how much stronger everyone has gotten *attempts to flex* that'll be me soon!0 -
That is amazing! Well done, I love seeing how much stronger everyone has gotten *attempts to flex* that'll be me soon!
Yeha..i LOVE flexing my new bicep!! hahah my left bicep is still dragging behind the progress of my right one though.0 -
2a yesterday
Squat -25kg - ~55lbs
Push ups- 30 incline
Bent over dumbell row - (5kg dumbells) - 10kg so ~ 22lbs
Step ups- (10kg dumbells) - 20kg so ~45lbs
Prone jackknife: 3 reps with good form
Extra : 2x 12 Swiss ball crunches
Glad I was able to up my squats easily and the work gym now has a Swiss ball 0 -
Wtg, Juice! It must feel good to complete a stage. Looks like great progress.
Question for you all. I completed 2A yesterday. I thought I was pushing myself- could barely finish the reps, burning muscles, etc. But today I am not sore at all! Should I be using heavier weights? I am not an experienced lifter or even in good shape.0 -
I'm so jealous of your weightlifting skills Juice! That's seriously awesome progress!
I did 7A tonight. Upped my weights for pretty much everything, since it was less reps. Even did some pushups at a lower angle! Although I tried to do a proper pushup and I made it down without any problems, but then I was really struggling to push back up and I collapsed. Embarrassing!0 -
Wtg, Juice! It must feel good to complete a stage. Looks like great progress.
Question for you all. I completed 2A yesterday. I thought I was pushing myself- could barely finish the reps, burning muscles, etc. But today I am not sore at all! Should I be using heavier weights? I am not an experienced lifter or even in good shape.
sore muscles after lifting is not Mandatory.. it doesnt happen to everyone allthe time. and that doesnt mean you are not workign hard enough.
So go at the weight that you can complete the required sets with heavy enough weights that it is a challenge for you! It sounds like you are at the right weights for you based on your description of the experience.1 -
3B done today! Upped my weights on pretty much everything (now 77lbs on the deadlift woop!) I can see some improvements in my lunges but one leg is so much weaker than the other! Got my first blister on my hand, think I may need to start wearing gloves.0
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Wtg, Juice! It must feel good to complete a stage. Looks like great progress.
Question for you all. I completed 2A yesterday. I thought I was pushing myself- could barely finish the reps, burning muscles, etc. But today I am not sore at all! Should I be using heavier weights? I am not an experienced lifter or even in good shape.
sore muscles after lifting is not Mandatory.. it doesnt happen to everyone allthe time. and that doesnt mean you are not workign hard enough.
So go at the weight that you can complete the required sets with heavy enough weights that it is a challenge for you! It sounds like you are at the right weights for you based on your description of the experience.
Thanks. Going by the books recommendations for weights, I felt like I was using the right amount. Just feels weird not to be sore or anything.0 -
Sorry to butt in on here... I hope this is the right place to ask this.
Im starting the programme tonight after work.
The first exercise is Squats and it says pg 157- when you go to that page it just talks about squats generally then it goes on to a new heading about barbell squat and shows you how to do that.
But on the sample worksheet it is talking about squats just using your own bodyweight then squats with ten pound weights :0/ I am confused.... I am doing just a simple squat to start with or am I doing a barbell squat?
I am a bit nervous about using the squat rack so would like to try without that at first....but also would like to add weights from the word go I suppose because I have done squats before and want to push myself..... so in this case do I do the squats with dumb bells in both my hands??
I just want to get this right from the start. Thanks
Emma x0
