Stage 2
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I hold it like holleysings said. I also use the smaller barbells that are weighted at my gym. If your gym doesn't have that I would do step ups at the squat rack facing backwards (back facing squat rack)
Hope that helped
We are all stronger than we may think 0 -
First B workout today. Reading back through this thread it looks like I'm not the only one who dislikes stage 2. I'm just hoping I can get 3 workouts in a week so it will go by quickly.
Starting stats:
Deadlift from box: 80#, but I just did the basic deadlift - will try to add the step or box next time
Split Squat: 12# medicine ball - so am I correct that this is the same as the static lunge rear foot elevated except the rear foot is higher? On a bench or box instead of a low step?
Underhand lat pulldown: 115# for the first set, was too light so increased to 130# for the second
Reverse Lunge: 12# dumbbells each hand. I had a lot of trouble stepping down with my right (dominant) foot. Maybe balance issues with my left? Wasn't a fan of this one.
Dumbbell prone cuban snatch: 9# dumbbells each hand - this one was interesting...the bench I was using for the incline broke in the middle of my first set and slammed down. Rather embarrassing and painful. :frown: No other options in my little gym at work so I put one knee up on the bench and bent at the waist to do the rest of the reps.
Swiss Ball Crunch: 10 with arms over head
Reverse Crunch: 10
Lateral Flexion: 10 - I guess I don't really understand these? Are they supposed to help with flexibility?
Prone Cobra: 60 seconds
I didn't have time to do the HIIT because I go on my lunch break and everything else took a little over an hour. And that was without much rest between the ab sets! I do cardio 2-3 times a week on off days so I'll get my HIIT in then.
Am I the only one who preferred stage 1? I felt like a beast doing most of those exercises. I just feel like a clumsy elephant in stage 2.0 -
jhgreer, to answer your Q about the split squat- i'm fairly certain that you rest the top of your foot on the step where as with the static lunge your back foot is on it's toes so it's working more. so there's that difference as well as the height of your back foot. i kind of like these moves in a weird way.
man oh man, that cuban snatch is WORK though. i was using five pound dumbbells and even had to do a couple reps with 3 pound dumbbells which made me feel like a total wimp.0 -
I agree with pp about the split squat vs. static lunge. I just posted about this. They are similar moves, but I feel the burn in totally different places (front leg vs. back leg).
I am nervous to try the barbell with my step ups! I FINALLY am getting good balance on this exercise. It's gonna throw me way off to hold the barbell on my shoulders.0 -
I did another B workout today and it went sooo much better. Still took me 75 minutes, but I did each exercise really well. I'm getting the hang of the reverse lunge from a box -- also I reread the book and it said "choose a light weight." That could have been my problem before; today I chose 10 and 12 lbs instead of 17 and 20 (!). I still can only do 10 for the Cuban snatch. I also used a plate today for the Bulgarian SS (instead of barbells). I really don't like the prone cobra, I've decided.0
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You just reminded me that I didn't even do prone cobra last time! I totally forgot. Should be easy enough though as it's something I'm accustomed to from yoga. My knees really don't like this stage
All the lunges, no bueno. Hoping to get in a good B workout today. 0 -
My butt doesn't like this stage. I think this one is rough for me because it's tackling my weak spots: glutes and hamstrings. So it's good, but it hurts! And those Bulgarian Split Squats----ooooph!! Those are tough but I'm beginning to like them for the sheer effectiveness!0
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I also used a plate today for the Bulgarian SS (instead of barbells). I really don't like the prone cobra, I've decided.
I switched to a plate today too (instead of DBs) and I liked it much better. It was easier to balance and set up than holding two DBs0 -
Completed my last A workout in this stage! Final B workout on Wed. I am SO ready to move on. The gym was ridiculously crowded at 6:15 AM (!!!!), so all of the dumbbells were taken except some 20s. So instead of going for 25s for my lunges and step ups, I used 20s. GRRRR.... And yes, I was too nervous to try the barbell this late in the game. I'm looking forward to being done with Stage 2. My FSPP was not pretty today! I saw guy lifting like 300 lbs doing the same move. It looked so effortless! I even tried doing 65, but just couldn't.0
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My gym has been closed for a week because they have no power from the hurricane! Im going nuts! haha I may just restart stage two when i finally get back there.0
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My butt doesn't like this stage. I think this one is rough for me because it's tackling my weak spots: glutes and hamstrings. So it's good, but it hurts! And those Bulgarian Split Squats----ooooph!! Those are tough but I'm beginning to like them for the sheer effectiveness!
My butt doesn't like this stage either!
Also, I use a barbell instead of DBs or a plate for split squats and static lunges. MUCH MUCH EASIER!!!!0 -
Finally got back to the gym tonight - its been 2 weeks so Ive decided to restart stage 2 completely. It was pretty hard tonight, although Im pleased with most of my weights, and that I hardly fell over on the FSSP at all, although a bit peeved at how difficult plank position is. Still just about managed 30 secs.....
It was tough going, and Im not sure how much the other people in
the gym appreciated my coughing LOL, but I feel great now!0 -
Hi Guys, joining you at last! Stage 1 took me ages. Did S2A1 last night and my bum is killing me today. But the most frustrating thing was the front squat press. What is with that. I used the oly bar and thinking that I am a stong lady now having finished stage 1 I confidently put 10kg on each end, couldn't even lift it. Went to 5kg, still no joy. Finally the bar alone I was able to struggle to 8 reps. Wow that is a killer - but mostly on my wrists - I just don't get it.
The rest of it I didn't mind and glad to be working on my core as I am pretty soft in the middle. See how I get on with B - humm...0 -
I start Stage 2 Friday after a recovery week...any suggestions?0
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Hi Guys, joining you at last! Stage 1 took me ages. Did S2A1 last night and my bum is killing me today. But the most frustrating thing was the front squat press. What is with that. I used the oly bar and thinking that I am a stong lady now having finished stage 1 I confidently put 10kg on each end, couldn't even lift it. Went to 5kg, still no joy. Finally the bar alone I was able to struggle to 8 reps. Wow that is a killer - but mostly on my wrists - I just don't get it.
The rest of it I didn't mind and glad to be working on my core as I am pretty soft in the middle. See how I get on with B - humm...
My wrists hurt a lot the first time I did the FSPP. I switched to the free weight 50# barbell for my second workout and my wrists liked it better than the OLY bar. Maybe try that?0 -
Since I posted at the end of the last page, I'll post again - I start Stage 2 on Friday. Any hints, thoughts, suggestions, tips?0
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Since I posted at the end of the last page, I'll post again - I start Stage 2 on Friday. Any hints, thoughts, suggestions, tips?
Keep your wrists straight when you do the push press part of the FSPP. I didn't the first time and it HURT. Also, remember that you're only doing two sets, so you can actually push a bit harder than you did in Stage 1. Take the rest time seriously too.0 -
Since I posted at the end of the last page, I'll post again - I start Stage 2 on Friday. Any hints, thoughts, suggestions, tips?
Keep your wrists straight when you do the push press part of the FSPP. I didn't the first time and it HURT. Also, remember that you're only doing two sets, so you can actually push a bit harder than you did in Stage 1. Take the rest time seriously too.
Thanks! I will definitely keep that in mind!0 -
Hey all, I am finally back amonst the lighted! I've been without power and living away from my home since Sandy blasted through our area. No workouts... none... nada! I didn't weigh but all my clothes are still fitting the same way. I just need to get back to it! Lovely that we're having a Nor'easter today and tomorrow with a possible 6" in my home area. But that's fine, I can manage to get around the corner to the gym in that. I guess I will start Stage 2 all over again!!!0
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I start stage 2 on Friday as well. I feel like I've been doing stage 1 forever, I'm nervous to change.0
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AprilRenewed - My only advice is GO FOR IT. I think we all get very comfortable in Stage 1. Stage 2 is totally different and that front squat push press is tough, but both workouts will leave you SWEATING. It's so much harder than it looks on paper. I like Holley's advice of taking the rest between sets and someone else mentioned pushing yourself with the weights. (Although on my last FSPP on Monday, I tried 65 lbs and just could NOT do it -- I'm sure it's a technique thing. Hopefully I'll fix it in Stage 4.)
So Monday night I started getting sick (a cold), got worse on Tuesday, and I missed my final B workout Wednesday as a result. It's the FIRST workout I've missed since starting New Rules!!! I was bummed. I'm feeling much better, but still have a little bit of a cough. I'm going to set my alarm and if I wake up feeling better, I'm hitting the gym so I can put Stage 2 in the books!0 -
I know it definitely seems more difficult (Stage 2, I mean) Even on paper! LOL I'm actually super excited...and scared LOL...to try, but I will definitely be starting with low weights. You're right - 8 weeks of stage 1, and it's easy to get comfortable. Thanks so much for the advice!
I'm really sorry you're not feeling all that great, but I'm glad you're better today than you were, especially since it's Friday!0 -
You can do it April! Don't go TOO low though. Keep pushing yourself. I started most of my weights right where I left off in Stage 1. The only thing I had to go down on was the Cuban Snatch -- way harder than it looks -- and the reverse lunge from a box (form was suffering with heavy weights; also the book suggests a light weight for this).
Final Stage 2 Stats:
FSPP- 45lbs --> 55lbs (tried 65 - but alas, couldn't do it due to wrist pain)
Step-Up - 17.5 dumbbells on weight bench --> 22.5 lb dumbbells on weight bench **
Dumbbell 1 Point Row - 17.5 lb dumbbells --> 22.5 lb dumbbells **
Static Lunge Rear Foot Elevated - 17.5 lb dumbbells --> 22.5 lb dumbbells **
Push up - 10 with feet elevated on step (same as stage 1) --> 12 with feet elevated on step
Plank - 60 seconds body trembling on first set --> 60 seconds body trembling last 30 seconds of second set.
Cable Horizontal Wood Chop - 17.5 lbs --> 32.5 lbs
** could have gone to 25 on all of these, but the dumbbells were not available on my last workout; gym was crazy crowded.
Wide Grip Deadlift from Box: 85 lbs --> 95 lbs (woot woot; so cool to finally put those 25 lb plates on!)
Bulg. SS: 17.5 dumbbells each hand --> 35 lb plate
Underland Lat Pulldown: 70 lbs --> 110 lbs
Reverse Lunge from Box: 17.5 dumbbells --> 15 lbs dumbells (went to lighter weights after 1st workout, 10, 12, 15 today)
Cuban Snatch: 10 lb dumbbells --> 12 lb dumbbells
Swissball Crunch: 10 lb medicine ball, 10 reps --> 10 lbs medicine ball 15 reps (didn't really push myself on these)
Reverse Crunch 10 --> 15
Lateral Flexion: 10 --> 10 hated these; did bare minimum
Prone Cobra: 60 sec --> 60 sec ditto above
Intervals: 3.2 walking to 6.5--7.0 running --> 3.4 + 1.0 incline walking to 6.8--7.4 running (I did all intervals on the treadmills this time; might do the spinning bike next time)
Overall: Went from very wobbly to pretty stable on all the exercises. Love/hated this stage. I pushed myself in some areas and maybe not enough in others. I realized my hamstrings and glutes are my weak areas. I'm glad to put these exercises aside for a bit, but I want to conquer the form for the FSPP and next go round I AM using a barbell for my step ups!
Also I did my ab work all together as a "super set" with a rest in between. Someone else mentioned that and I thought it was a great idea.
See you in Stage 3 peeps!!! 0 -
Oh, I won't wimp it out! I was mainly talking about the very first one. LOL. I'll start with just the 45lb bar.
And AWESOME progression!!! You're an inspiration for me! 0 -
You can do it April! Don't go TOO low though. Keep pushing yourself. I started most of my weights right where I left off in Stage 1. The only thing I had to go down on was the Cuban Snatch -- way harder than it looks -- and the reverse lunge from a box (form was suffering with heavy weights; also the book suggests a light weight for this).
Final Stage 2 Stats:
FSPP- 45lbs --> 55lbs (tried 65 - but alas, couldn't do it due to wrist pain)
Step-Up - 17.5 dumbbells on weight bench --> 22.5 lb dumbbells on weight bench **
Dumbbell 1 Point Row - 17.5 lb dumbbells --> 22.5 lb dumbbells **
Static Lunge Rear Foot Elevated - 17.5 lb dumbbells --> 22.5 lb dumbbells **
Push up - 10 with feet elevated on step (same as stage 1) --> 12 with feet elevated on step
Plank - 60 seconds body trembling on first set --> 60 seconds body trembling last 30 seconds of second set.
Cable Horizontal Wood Chop - 17.5 lbs --> 32.5 lbs
** could have gone to 25 on all of these, but the dumbbells were not available on my last workout; gym was crazy crowded.
Wide Grip Deadlift from Box: 85 lbs --> 95 lbs (woot woot; so cool to finally put those 25 lb plates on!)
Bulg. SS: 17.5 dumbbells each hand --> 35 lb plate
Underland Lat Pulldown: 70 lbs --> 110 lbs
Reverse Lunge from Box: 17.5 dumbbells --> 15 lbs dumbells (went to lighter weights after 1st workout, 10, 12, 15 today)
Cuban Snatch: 10 lb dumbbells --> 12 lb dumbbells
Swissball Crunch: 10 lb medicine ball, 10 reps --> 10 lbs medicine ball 15 reps (didn't really push myself on these)
Reverse Crunch 10 --> 15
Lateral Flexion: 10 --> 10 hated these; did bare minimum
Prone Cobra: 60 sec --> 60 sec ditto above
Intervals: 3.2 walking to 6.5--7.0 running --> 3.4 + 1.0 incline walking to 6.8--7.4 running (I did all intervals on the treadmills this time; might do the spinning bike next time)
Overall: Went from very wobbly to pretty stable on all the exercises. Love/hated this stage. I pushed myself in some areas and maybe not enough in others. I realized my hamstrings and glutes are my weak areas. I'm glad to put these exercises aside for a bit, but I want to conquer the form for the FSPP and next go round I AM using a barbell for my step ups!
Also I did my ab work all together as a "super set" with a rest in between. Someone else mentioned that and I thought it was a great idea.
See you in Stage 3 peeps!!!
so why do you hate the lateral flexion and prone cobra so much?
I agree with you April, they are harder. More complex! Also lifts that I just don't know and never did before!0 -
Okay. I did it!!!
FSPP is really awkward. My first set, I didn't count b/c it was all wrong. I'm not quite sure how I feel about it yet, but my delts, I think they are? were aching when I was done! The DB 1-pt row I used 20lb DBs. I could only keep my balance through one whole set on my left leg. On my right, I lost my balance a few times. I actually need to buy 25lb DBs for both that and the static lunges.
I only did plain pushups, but 15 of them. I think next time, I'll switch it up. Elevate my legs or something. I did those with P90X and could use the change.
Step-ups I kept at 95. Will go to 100 next time.
Overall, it was definitely fun! It took me about 45 minutes, including a 15 minute warmup. I think B will be longer, though. I feel great!0 -
Started Stage 2 today....found A fairly basic/easy but B was challenging! Woke up to muscles very sore today - yay!
I don't under stand the flexion...am I supposed to do 10 of leg, 10 of torso and then 10 of both together? And I'm supposed to hold each one for 5 seconds?0 -
Started Stage 2 today....found A fairly basic/easy but B was challenging! Woke up to muscles very sore today - yay!
I don't under stand the flexion...am I supposed to do 10 of leg, 10 of torso and then 10 of both together? And I'm supposed to hold each one for 5 seconds?
I think you choose one.0 -
Started Stage 2 today....found A fairly basic/easy but B was challenging! Woke up to muscles very sore today - yay!
I don't under stand the flexion...am I supposed to do 10 of leg, 10 of torso and then 10 of both together? And I'm supposed to hold each one for 5 seconds?
I think you choose one.
That's what I thought too. But did you do both A and B on the same day?0 -
Started Stage 2 today....found A fairly basic/easy but B was challenging! Woke up to muscles very sore today - yay!
I don't under stand the flexion...am I supposed to do 10 of leg, 10 of torso and then 10 of both together? And I'm supposed to hold each one for 5 seconds?
I think you choose one.
That's what I thought too. But did you do both A and B on the same day?
Absolutely not! That'd kill me! LOL The workouts aren't meant to be done in the same day. I rotate them, Monday, Wednesday, Friday.0
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