Stage 1, Day 1 and looking for feedback. . .

poustotah

Okay, I started the program today and here's what I did weight wise, etc.

Dumbell Squat - 15 with 15 lb weights on each side (felt a little light)
Dumbell Squat - 15 with 20 lb weights on each side

Push-Up - 15 at 45 degree angle
Seated Row - 15 at 70 lbs (felt a little light)
Push-Up - 15 at 35 degree angle
Seated Row - 15 at 80 lbs (still felt I could have done more)

Step-Ups - 15 with 20 lb weights and 5 risers
Prone Jackknife - 8 (WAY to easy)
Step-Ups - 15 with 25 lb weights and 5 risers
Prone Jackknife - 10 (way to easy)

So my questions are:

Is it okay to increase the weight like I am or should I just stop midway through the first set and increase the weight then?
What do I do about the Jackknifes? I thought I had zero core strength and I know I'm doing them correctly so do I just do a bunch of them or what?

Thank you!

deninevi

I would finish the set with whatever you have on and increase the next set. When you say Barbell Squat- 15lbs. weights what do you mean? Do you mean the bar( 45 lbs. ) +15 lbs. on each side or dumbbells?
I would do as much jackknifes as I can in 8 is too easy.
Good luck!

poustotah

Dumbell squat. Sorry about that.

deninevi

I bet you can squat with the bar. Start with the bar only and see how it goes.You can do it!

samntha14

I'm at the end of week 1, and those weights sound pretty darn good to me. When it feels too light I up the weight for the next set. You'd be surprised how much you can squat. Once I hit the 20lbs DB I switched to the bar (45lbs). I also think there is a harder version of the jack knife to try called the pike.

poustotah

Thanks guys! I lifted a lot before I started this program and am using it as a way to change things up a bit. I reached a point where I just don't get sore anymore and I think this will help a bit.

I'm not a big fan of using the bar without a squat rack and the gym I go to doesn't have a rack so I'm using the variations of the squat. Maybe that's not such a good idea???

deninevi

The goblet squat is awesome! Can you press the bar over head? Just the bar. I know it's not the same as the squat rack as there will be no way to catch the bar if need be, but something to try.