Stage 2
Replies
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jsextrasmooth: on the topic of shoes - I have written about this before but I am a HUGE proponent of Vibram Five Fingers (the funny looking barefoot running shoes). I have VERY expensive orthodics for over pronation but it SUX wearing them to lift. Any type of running sneaker isn't great for lifting because if throws off your balance with all that padding. The same reasoning behind suggesting converse applies to Five Fingers: they are flat and won't affect your balance. I love the five fingers though because they feel SO natural. I also do trail running and mud runs and the five fingers are PERFECT for that! So there is my two cents...
Thought I would be doing 2A for the second time tmw, but it turns out I have appendicitis (which = massive stomach pain!) which is being treated with antibiotics and means I am not working out until next week probably.
keep kicking butt!0 -
jsextrasmooth: on the topic of shoes - I have written about this before but I am a HUGE proponent of Vibram Five Fingers (the funny looking barefoot running shoes). I have VERY expensive orthodics for over pronation but it SUX wearing them to lift. Any type of running sneaker isn't great for lifting because if throws off your balance with all that padding. The same reasoning behind suggesting converse applies to Five Fingers: they are flat and won't affect your balance. I love the five fingers though because they feel SO natural. I also do trail running and mud runs and the five fingers are PERFECT for that! So there is my two cents...
Thought I would be doing 2A for the second time tmw, but it turns out I have appendicitis (which = massive stomach pain!) which is being treated with antibiotics and means I am not working out until next week probably.
keep kicking butt!
Thanks for the info! So you don't wear your orthotics when lifting then? Will try my Speed Cats tonight which are also very flat and thin soled, without the orthotics and see how I go. Hope you're back to your best again very soon :flowerforyou: At least you can enjoy Thanksgiving without feeling guilty about going to the gym!0 -
FINALLY finished Stage 2 today. I'm only posting my weights for Workout B because my weights for A did not increase much. I pushed through Stage 2 during almost three weeks straight filled of 12+ hour days. Thus, my strength was not what it should have been and I lacked the energy to push as much as I wanted to!
Deadlift: 85lbs
> 115lbs
Split Squats: BW
> 40lb BB
Underhand Lat Pulldown: 70lbs
> 90lbs
Reverse Lunge with Reach: 5lb DBs 6" step
> 20lb DBs 13" step (psycho move...my butt is killing me today...)
Prone Cuban Snatch: 7.5lbs (bad form)
> 10lbs (good form) could have done 12.5lbs but got lazy
SB Crunches: 12lb ball
> 18lb ball 12-15 reps depending on my mood
Lat Flexion: normal
> with side crunch thing
Cobra: 60s (didn't care to up this)
My husband loved this Stage. He won't stop grabbing my butt, which he insists is somehow "more awesome" than it was before. :noway: Men.0 -
Awesome job holley! You've increased quite a bit! I'll be posting my Stage 2 increases next Monday! Wahoo!!0
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Wow Holly brilliant!
And i was just going to say I don't feel really stretched by this stage. I don't think I am upping my weight too little as during the workouts I am puffed but I don't get any muscle fatigue or aches as I did after stage one which in a funny way I quite like, cos then I know I have really worked. Can't wait to move onto stage 3. Just two more workouts. Still haven't got my head round FSPP so have split if down to an over head press and a separate squat and Super set them.0 -
Nice stats Holley, great job!
I did 2nd B workout last night with the speed cats which were much better on my feet, but boy was I tired, nearly fell off the step on the reverse lunge with forward reach as my legs were so tired, the abs exercises were a relief in comparison! My legs and shoulders are feeling pretty stiff today. Didn't have the energy for the HIIT so will do that tonight, which leads me to my f**k up!
I've remembered my Doc appt wrong and feel terrible about it! I thought it was tonight and just checked online as wasn't sure if it was 7pm or 7.30pm, only to realise it was last night so I'm officially a Did Not Attend - Oh the shame of it! Have booked an appt for tomorrow and will offer a grovelling apology when I show up.
Happy Thanksgiving to all of you celebrating this evening!0 -
What is making my back sore? I'm on week 3 and I have a lower soreness. I wouldn't call it pain necessarily. More like DOMS I suppose. Is it the Cuban snatch move? Or deadlifts? Or underhand lat pulldown? (I did workout B yesterday) Just curious which of stage 2 exercises, workout B hit that lower-mid back...?0
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What is making my back sore? I'm on week 3 and I have a lower soreness. I wouldn't call it pain necessarily. More like DOMS I suppose. Is it the Cuban snatch move? Or deadlifts? Or underhand lat pulldown? (I did workout B yesterday) Just curious which of stage 2 exercises, workout B hit that lower-mid back...?
When I raised my fspp weight a bit too much I felt myself pushing through my lower back. Or maybe if you have too high a weight on the static lunge without good core strength? Or bad technique on the twisting one which I can,t remember the name of cos I don,t do it
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Last stage 2 work out tomorrow! I can not wait to get on to the next stage. I'll post my stats tomorrow.
Also going to do 3x this week again. I really like going 3 times but not sure I can keep it up.0 -
Just did my first stage 2 workout - I lowered my weight for the FSPP and didn't find it too bad, I'll increase next time. However, the dumbbell one point row - where you're on one foot making a T, that one was awful for me, I can't balance at all, I could only do like two reps before I'd fall sideways, is that normal?0
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Just did my first stage 2 workout - I lowered my weight for the FSPP and didn't find it too bad, I'll increase next time. However, the dumbbell one point row - where you're on one foot making a T, that one was awful for me, I can't balance at all, I could only do like two reps before I'd fall sideways, is that normal?
Yeah it's tough to find the balance point with the weights, you need to drop the weight a little to get your stability, then build from there. That's what worked for me me anyhow.0 -
Last stage 2 work out tomorrow! I can not wait to get on to the next stage. I'll post my stats tomorrow.
Also going to do 3x this week again. I really like going 3 times but not sure I can keep it up.
I'm half way through and seem to have gone the other way, from 3 to 2 per week - which is annoying as I'd like to be done with this stage. Must try harder!0 -
What is making my back sore? I'm on week 3 and I have a lower soreness. I wouldn't call it pain necessarily. More like DOMS I suppose. Is it the Cuban snatch move? Or deadlifts? Or underhand lat pulldown? (I did workout B yesterday) Just curious which of stage 2 exercises, workout B hit that lower-mid back...?
The wide grip deadlifts from the box. Totally different distribution. I am sore doing those too!0 -
Okay, finished stage 2 today, and man my arms are jello!!!
Deadlift: 85lbs
> 100lbs (lost form after this)
FSSP 45lb
> 60lbs Once I got the hang of the form, I could do more!
One-leg row things 20lb DB
> 25 lb DB (losing balance!)
Split Squats: 15lb DB
> 25lb DB
Underhand Lat Pulldown(altered for home, no cable): 30lbs
> 45lbs
Reverse Lunge with Reach: 6" step 15lb db
> 25lb DB
Prone Cuban Snatch (altered for home): 15lb
> 25lb DB
SB Crunches: 12lb ball
> 25lb ball 20 reps
Lat Flexion: normal
> with side crunch thing
Cobra: 60s
> 90
Plank 90s
Push-ups 12
> 200 -
End of Stage 2!
A
FSPP 45lbs - 45lbs (I didn't manage to progress at all with this and ended up doing squats and an over head press. Finished Squatting 133lbs / 60kg)
Step up - 35lbs step with 1 riser - 35lbs step with 2 risers
DB 1PR 16lbs / 7.5kg - 33lbs/15kg
S Lunge RFE 35lbs step with 1 riser - 35lbs step with 3 risers
Push up feet raised on step with 1 riser - feet raised on step with 2 risers
Plank 60s with breaks - 60s straight through
Cable HWC no.3 - no.6 (doesn't equate to kg or lbs so not sure what weight that is but managed to increase each time)
B
Wide D/L from box 89lbs/40kg - 133lbs/60kg
B S/Squat 11lbs/5kg - 33lbs/15kg (I was able to use 25kg power bag on my shoulders but as i wasn't using my arms I thought this was like cheating!)
u/h Lat pulldown 69lbs/31.5kg - 102lbs/46.5kg
Rear lunge with reach 11lbs/5kg - 22lbs/10kg
D/B prone c/snatch 5lbs/2.5kg - 16lbs/7.5kg
all the crunches etc 10 - 20
prone cobra 55s - 65s
ok looking at this I don't feel like I achieved much during this stage. Still I think I maintained what I had gained during stage 1 - at least not slipped back at all.0 -
I think this stage is short enough that you might not see huge increases like we all have in stage 1, and I think the exercises don't all lend themselves to heavy weights. I ended Stage 1 doing 110 deadlifts and 80 squats, but I'm way down on the wide grips and the FSPP. Increasing slowly but surely!
Today, my 3rd A and I'm feeling them! I really do not do well on the DB 1PR - my balance sux, and my ankles are very wobbly - they are seriously my weakest point. I'm going to use braces next workout and see if that helps. I could easily lift more weight if I could stay up on 1 foot long enough to actually do the full # of repeats.
My big accomplishment today was doing full 60sec planks on both sets! I have been able to do 60 on the first but never the 2nd until today!
And I've increased risers and weights on all the others. Saturday I'm shooting for 45 on the FSPP. I can squat the 45 easily it's the overhead press that is my wekaness. We'll see what happens!
Rock it ladies!0 -
That's true that this is a shorter stage than stage 1 so we're not going to see as much progress right? I'm glad I"m not the only one who sucks at the dumbell row balance thing...I end up putting my toe on the riser a lot just to keep my balance:)
I'm on 4A tomorrow...0 -
Okay, finished stage 2 today, and man my arms are jello!!!
Deadlift: 85lbs
> 100lbs (lost form after this)
FSSP 45lb
> 60lbs Once I got the hang of the form, I could do more!
One-leg row things 20lb DB
> 25 lb DB (losing balance!)
Split Squats: 15lb DB
> 25lb DB
Underhand Lat Pulldown(altered for home, no cable): 30lbs
> 45lbs
Reverse Lunge with Reach: 6" step 15lb db
> 25lb DB
Prone Cuban Snatch (altered for home): 15lb
> 25lb DB
SB Crunches: 12lb ball
> 25lb ball 20 reps
Lat Flexion: normal
> with side crunch thing
Cobra: 60s
> 90
Plank 90s
Push-ups 12
> 20
Hey April dis 3A1 today - wow that's a killer. Are you starting it today too? I didn't bother with a break this time, just wanted to get straight on with stage 3.0 -
Done with Stage 2 - I can't believe I'm actually working my way though this programme!
FSPP: 15kg (falling over) to 20kg
Step up (5 risers): 12kg to 14kg
DB 1 pt row: 7kg to 14kg!
Static lunge: 10kg to 14kg
Push up: struggling to do 10 badly to managing 10 reasonable form
Plank: 30 secs to 45 secs
Didn,t do the wood chop thing.....
DL from box: 40kg to 45kg that i the highest weight barbell my gym has (
Bulgarian SS: 4 risers 20kg to 24kg
UH Lat pulldown: 35kg to 40kg
Rvs lunge from box: 6kg to 10kg
DB cuban snatch: 6kg to 7kg
Crunch (not swiss ball): 10 hands on chest to 10 with 2kg weight at ears
Rv crunch: 10 barely lifting off floor to 10 high
Lateral flexion: 10 just legs to 10 both
Cobra: 60 secs to 60 secs
HIIT treadmill: 7/9.5 to 8/ 10.5
Having Friday off and starting Stage 3 on Monday - should be finished in time for xmas!0 -
Brilliant work MrsAgl!
3B1 done this morning - not nearly as hard as 3A1 which I found a total killer. I am just doing intervals during my normal run to the horse so much harder to track progress, but did do gym, run then ride for an hour so think I am packing in the cardio - oh and an hour of raking the leaves!0 -
Lovely numbers for both of you! I find it so interesting that we all do so much better with different exercises! I am still having issues with all the split leg exercises. I haven't been able to get braces for my ankles, so tomorrow, on my A exercises, the trainer wants me to use the TRX system to help stay stable. I am hoping in the meantime I"ll be able to pick up supports. But I've increased on all the other exercises! Yesterday I pulled 60 on the underhand pull downs and instead of lateral flexions, I'm doing standing side to side with 25lb plate.
I'm off to a funeral today. Probably not much exercise, my friend asked me to come and stand with her - it's her dad who passed. I will try to at least get in some elliptical later on.
Hope you all have a great day!0 -
Finally finished stage 2! This stage and I are not best friends...and it took forever because I could only work out 2 times per week and had to take a week off in the middle due to a sick kiddo. Anyhoo...here are my stats:
FSPP: 40lbs - 50lbs
Step-up: 38lbs - 60lbs
Dumbbell One Point Row: 15lbs each hand - 30lbs each hand
Static lunge, rear foot elevated: 30lbs dumbbells - 40 lb barbell
Push-up: couldn't do at the beginning due to wrist - ended with 10 on floor, not great form
Plank: 60 sec at 45 degrees - 60 sec on the floor (so excited by this one!)
Cable Horizontal Wood Chop: 25lbs - 45lbs
Wide-Grip Deadlift: 80lbs - 90lbs - didn't do from box because it hurt my back
Bulgarian Split Squat: 10lb medicine ball - 25lb weight
Underhand grip lat pulldown: 115lbs - 160lbs
Reverse lunge from box: 12lb each hand - 15 lbs each hand
Dumbbell prone cuban snatch: 9lb each hand - 10lb each hand
Swiss ball crunch: 10 reps each set - 20 reps each set
Reverse crunch: 10 reps each set - 15 reps each set
Lateral flexion: 10 lower body only - 10 lower & upper
My pulldowns continue to be my strongest exercise - not really sure why. Maybe from lifting a 42 lb three year old and a 28 lb 18-month old all the time! See you guys in stage 3!0 -
holy crap! I thought my 60lb underhand pulldown was good! Amazing numbers!0
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Hi Everyone - I'm jumping into this thread, since I just finished stage 1 and had my rest week. Starting stage 2 on Monday. I really needed the rest week since I somehow had developed heel pain in my right foot. After all of the miles I've logged running, biking, etc., I've never had heel pain. After research on the internet, it seems like it's plantar fasciitis. My son thought maybe it was from the squats and/or deadlifts in stage 1. The only other "new" thing was doing the elliptical for a quick warm-up. So QUESTION #1: has anyone else developed PF from lifting??
Did a dry run through A and B of this next stage, and my collar bone finally feels normal after six days. I don't know how I'm going to do that FS/PP twice a week sometimes. QUESTION #2: Do you think it's okay to use one of those foam cushions on the bar (I used one toward the end of stage 1 for the squats)?0 -
Some very impressive numbers ladies, and congrats on finishing Stage 2!
I should be in the gym today, but I had more Friday night beer than I should have, so will go tomorrow instead in the hope of being finished with Stage 2 on Tues.
Suelegal - I agree, it's really interesting to see how different everyone's strengths are with these exercises.
Trimom - #1: I do get heel pain occasionally off and on, but in my case it's a long term ongoing thing. I think it's down to a tight achilles tendon and/or outer calf muscle in my right leg, nothing to do with lifting. Regular stretching and use of a foam roller keep it at bay, but I am aware of the tightness in my right leg when it's not fully warm. I use the elliptical to warm up on, but that on its own doesn't warm my lower legs enough I don't think, so I always make sure I do lots of stretches involving my lower legs prior to starting my workouts. I hope your pain resolves itself quickly.
#2: I haven't used a cushion myself or had collar bone issues, but I don't see why not as long as it doesn't interfere with your form. I've been more worried about choking myself with the bar.0 -
arghhhhh... (in best Incredible Hulk form). I slammed it today!
Did #4 of Stage 2 A and upped ALL my weights, AND did 3 reps, including the dreaded PLANKS! I am a huge pile of jelly right now but I FEEL GREAT!!
I pushed 45 lbs today for the very first time ever! And I actually got out 10 of the DB1Pt rows. It's not the weight for these babies, it's the balance. I wore a "mild support" ankle brace which helped some, but I'm returning them and getting the figure 8 medium support I think. That's my biggest issue with all the split leg exercises - wobbly ankles!! I have been working on strengthening them but it never seems to do much.
I've decided that I'm going to do an extra A & B in Stage 2 and continue the 3 reps instead of 2. I feel stronger and like I"m getting more from the workouts.0 -
Did another B workout, technically my last, however I'm dong 5 not 4 repeats. I did 3 sets of these workouts too. Upped some of the weights, Deadlifts at 70, the pull downs at 75 (I'm amazed!). Split squats just are awful, I am only holding 7 lb DBs and having a very difficult time with my balance. Haven't found the right ankle support yet, the new ones I pickedup this weekend were useless. The prone snatch is not great either, I have lousy range of motion and I guess some of that is from the broken collarbone a few years ago. My trainer says rotator cuff is difficult to build and that I shouldn't be doing real heavy weight with that. I'm ok iwth the reverse lunge tho I can't get much more than 10# DBs. Instead of prone flexions, I'm standing with a 35# plate. This whole workout continues to be a tough one for me, but I do feel like I'm improving since beginning.0
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Well done Sue! You're killing the FSPP! I did 3 sets of 6 instead of 2 sets of 10 today on the FSPP and static lunges and you're right I too felt like I got more out of it that way!
Well I did my last A workout today. Will post up results when I've done my B workout on Wednesday.
Now on to my confession lol. As those reading this thread know, I was struggling with my feet and orthotics etc. in the trainers I'd been using to workout. Converse were recommended on more than one occasion but I admit I sort of dismissed it as an American brand that would cost me a fortune to buy over here in the UK, so I decided to use the puma speed cats I already had. Well they worked to a degree, but I found them too narrow for my toes and was struggling to balance in them.
Anyway I was looking in the shoe closet for my wellington boots on Sunday as there's been flooding in the fields near me. I only went and found a pair of shoes I'd bought 2-3 years ago but only worn a few times as I thought the soles were too thin (D'Oh!) so they've been sat in the shoe closet all this time! Guess who they're made by - I surprise myself sometimes with my stupidity :laugh:
Wore them today and funnily enough I'm rather happy with them :bigsmile: I've found they're no good for the rowing machine though because of the heel, but it's no big deal as I do my HIIT on the rowing machine at home so can change into normal trainers. Converse FTW
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Did another B workout, technically my last, however I'm dong 5 not 4 repeats. I did 3 sets of these workouts too. Upped some of the weights, Deadlifts at 70, the pull downs at 75 (I'm amazed!). Split squats just are awful, I am only holding 7 lb DBs and having a very difficult time with my balance. Haven't found the right ankle support yet, the new ones I pickedup this weekend were useless. The prone snatch is not great either, I have lousy range of motion and I guess some of that is from the broken collarbone a few years ago. My trainer says rotator cuff is difficult to build and that I shouldn't be doing real heavy weight with that. I'm ok iwth the reverse lunge tho I can't get much more than 10# DBs. Instead of prone flexions, I'm standing with a 35# plate. This whole workout continues to be a tough one for me, but I do feel like I'm improving since beginning.
Sue - I note you say you're working to strengthen your ankles, but I thought I'd share one of the exercises that I did which I feel may help with your ankle stability. My physio 6yrs ago when I sprained my ankle, told me to stand on one leg, knee slightly bent and then throw a beach ball or similar against a wall 10 times and catch it, without putting the other foot down. This could then be made harder by standing on something less stable like a bed/sofa. It really works the ankle and helps improve stability.
I hear you on the prone snatch, I struggle particularly on my non-dominant side, . My range of motion isn't very good either, it's just not an exercise I do much of day to day. I really feel that this Stage is all about working the body not about the weights, and the weights that you're using (with the exception of split leg exercises) are about the same as mine (I think - give or take a few pounds as I'm on kgs). Hope that goes some way to addressing the feeling that you're not progressing
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I am getting ready to Start Stage 2 next week and was looking at the exercises. My gym doesn't have the squat rack they mentioned. For Stage 1, I just used the Smith machine for my squats. Is there a way to do this without a squat rack? I have to admit, this particular exercise looks intimidating and body builder like. I don't want to give up, but I don't want to injure myself doing it wrong and thought maybe there was alternate way to do this? In classes, we would just do dumbbell squat presses, not sure if that could potentially work the same muscles?0
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