Would it be possible to snag a set of dumbbells and go where the steps are located? Or vice versa?

That's what I do!:) I use a "step" with 5 "levels"...tried the bench the other day, but my shoe was leaving an indent and I felt too guilty:ohwell:

I did 5B yesterday and I'm really struggling with deadlifts. I upped my weight to 30kgs, my body can handle it except for one part. My hands are so weak I can't maintain a proper grip. On the third set I rushed through the last few reps because the barbell was slipping out of my fingers and I almost dropped it.

I know that I can get straps, but it seems silly as 30 kgs is only 60% of my own body weight and I should be able to hold it when I move up to chin-ups etc. Does anyone have any suggestions as to exercises that can improve the strength of my hand grip?

Thanks heaps!

I have been reading a book STARTING STRENGHT BASIC BARBELL TRAINING 3RD ADDITION would highly recommend everyone reading this book. He dissects the moves, so you dont get injured later on. Any how he states while doing a deadlift you do one lift at a time, taking no bouce off the floor, if you take the bounce off the floor you have momentum and aren't truly lifting as heavy as you think. I'm sharring this, because maybe it will help with your grip situation.

Found it! Dumbbell rows

Hey everyone,

I completed my first workout yesterday, apologies if all this has been said elsewhere, I did have a read, but not through all 5 parts of the thread!

I had to everything with 16kg dumbbells (8kg each) as that's all I have until I get my new barbell / dumbbell set delivered today or tomorrow which'll give me another 50kg to play with. But it turns out that was enough for everything except the step ups, which I need more weight and a higher step.

So onto the question... The whole thing took me 27 minutes including resting. Is that right? I expected it to take about an hour. I did each set twice and I felt like I was taking my time, maybe I wasn't taking enough time.

I definitely felt like I was using enough weight, the squats I know I was as I only managed 14 reps on the second set. The rows I may have been using too much weight, I want to experiment with less weight for better form and I've already mentioned the step ups. The push ups I was pleasantly surprised at as I always do knee push ups at kickboxing, but I'm just going straight for floor push ups and I managed 14 then 15, and the last one with the balance ball I had to modify as I don't have a ball (will get one today) but I'm not sore today, so I'm wondering what I've done wrong?? I definitely felt like I'd done a workout afterwards, but today I feel fine.

Am I expecting too much?

Hi. I'll be starting next week! I read my book eons ago, but wanted to wait until I was done with my races for this year. So here I am! I'm planning to review everything this week and figure out scheduling for this workout. I'm looking forward to getting started. I'm planning to take all measurements and take pics before day one and thereafter once a month. I think I might go ahead and put away the scale (I'm usually a daily weigh-in kind of gal) since I know my muscles will retain water and looking at the scale would probably just throw me off.

Can anyone tell me about how long it takes to get through workout A and B in Stage 1? It would help me with figuring out what days/times I can do this if I know about how long this will take me!

Hey everyone!n I have a question about the first level. It is only taking me about 20 minutes to complete and I am doing both sets and everything. Is anyone else having this problem or should I do the whole thing again from start to finish after I complete it the first time?

Hey everyone!n I have a question about the first level. It is only taking me about 20 minutes to complete and I am doing both sets and everything. Is anyone else having this problem or should I do the whole thing again from start to finish after I complete it the first time?

I would say you probably aren't taking the 60 second rest between sets? Maybe you're using to light of weights? I did that the first few times, but once I got up to a higher weight, I had to take the rests. It still only takes me about a half hour though.

I finished Stage 1 today! I lifted 3 days/week and lost 7 lbs eating at a deficit. Here are my stats:

Squats 45 lbs --> 85 lbs
Seated Row 27.5 lbs --> 82 lbs
Push Ups 15 regular --> 3 sets of 8 with feet elevated (on step or basu ball)
Step Up 15 lb low step --> 17 lb weight bench
Prone Jackknives (from hell) - barely eeking out 2 sets of 8 bad form --> 3 sets of 15 pretty decent (Note: my dismount aka falling off the ball stayed the same)

Deadlifts 25 lbs --> 90 lbs (also went from fearing to loving this lift!)
Shoulder Press 12.5 lbs --> 25 lbs
Wide Lat Pulldown 50 lbs --> 110 lbs
Lunge 12.5 lbs --> 22 lbs
Swiss Ball Crunch - body weight --> holding a 12 lb medicine ball

I am skipping AMRAPs so I can take off from lifting this week and start Stage 2 next Monday. I feel great!

Mmmkay I thought I was the only one who got off the ball like a drunk pony. Now I don't feel so bad. And yes, they are the devil.

Finished Stage 1 last night. Stats:

Squat 20kgs (Oly bar) -> 35kgs (77lbs)
push ups 45 degress -> 10 degrees (bar across the bottom of the cable crossover machine)
seated row 20kgs (44lbs) -> 30kgs (66lbs)
Step ups 10kgs (22lbs) -> 20kgs (44lbs)
prone jackknife 2 sets of 8 -> 3 sets of 15

Deadlift 20kgs (Oly bar) -> 37.5kgs (83lbs)
DB shoulder pr 12kgs (26lbs) -> 20kgs (44lbs)
Lat pulldown 20kgs (44lbs) -> 35kgs (77lbs)
Lunges 10kgs (22lbs) -> 20kgs (44lbs)
SB crunches 2 sets of 8 BW - 3 sets of 15 Extended with 5kg medicine ball

I've found that push ups hurt my skinny wrists if I attempt them on the floor but I can work just off the floor gripping a bar. Also get sore wrists doing piked prone jackknives (butt up). Anyone else suffer with this and found a workaround?

I've not gained or lost any weight on this program so far (60kgs/132lbs) but wasn't expecting to as only have a few pounds to lose.
I'm seeing muscle definition in arms/shoulders/back/upper abs but my hips/thighs are my problem area.
I have lost 1/2 inch off my waist and 1 inch off my spare tyre/muffin top/whatever you want to call it, which I'm very happy about! Continuing to eat at a target of TDEE -20%
Not doing AMRAPS so will take the weekend off and decide on Monday whether to start Stage 2 or rest up a bit more.

Finished stage 1B! Will be doing stage1 A tomorrow.

Stage 1 B
Deadlift 50---105
Dumbbell shoulder press 15---25
Wide-grip lat
Pull down 32---42.5
Lung 20---35pound in each hand, my left hand always gave me trouble
Would do 4 forward 4 backward, take a 60 second rest and
Go do the swiss ball crunch then do the other leg.
Swiss ball crunch 8---20 weighted ball