Stage 6 Questions (optional stage)
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Hey! Glad to see you here, yes I'd definitely say if you still feel injured, just go with a really low weight, or just the bar. It's tough, really tough with a lot of weight. There aren't actually any pull ups, just the negative chin up, where you lower yourself slowly. It's tough, but I did progress from body weight to also 10 pounds, I could not get above 10, my arms would literally just jello under me and I'd lower instantly. I did try going from 10 directly to 20 when that happened, should've tried 15 instead probably. I've got the last two workouts of each A and B left for this week, then onto Stage 7, crazy, can't believe it's almost over, I think I'm going to try NR Abs next.0
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Holy crap. What are you supposed to do if you can't actually do a negative chin-up? I dropped like a rock but kept trying.0
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I dropped like a rock when I added some weight in a backpack, weird feeling. Just keep trying, like you said.0
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If you can't do the negative chin-up for 20 seconds, just keep working on increasing your time until you can. I'm starting at an advantage relative to most women on this program, because I had a goal of being able to do a chin-up a few years back, and so I built a lot of upper body strength working on that. And the number one exercise I did during that time was -- yep, negative chin-ups. I dropped like a rock at first, but it got better.
I still can't do 2 in a row, so that's my goal this time around.
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Agree with the above - the negative chin-ups get better with time. At least they're getting better SO FAR for me:
6A1: averaged about 4-5 seconds....more or less dropped like a rock
6A2: my arms were still sore from 6A1, so I barely made 3 seconds each rep, but I still tried
6A3: this morning I was able to extend the first one to almost 10 seconds! Woohoo! (the other two reps were more like 5-6 seconds, but still better than where I started).
What kind of weight do all of you do for the split squats? I'm doing this at home and I'm up to 50lbs on the bar (including bar weight). The squats themselves are tough, but manageable. The hardest part is hoisting the bar onto my shoulders - I'm terrified that I'm going to clock myself with it and crumple in a heap on the floor, especially if I up my weights again. I don't have a squat rack (like I said, doing this at home), and the hubs doesn't wake up early enough to spot me. What should I do - keep my weights lower to avoid disaster, or keep upping slowly and just roll with it? How do you manage actually getting the bar on your shoulders?0 -
What kind of weight do all of you do for the split squats? I'm doing this at home and I'm up to 50lbs on the bar (including bar weight). The squats themselves are tough, but manageable. The hardest part is hoisting the bar onto my shoulders - I'm terrified that I'm going to clock myself with it and crumple in a heap on the floor, especially if I up my weights again. I don't have a squat rack (like I said, doing this at home), and the hubs doesn't wake up early enough to spot me. What should I do - keep my weights lower to avoid disaster, or keep upping slowly and just roll with it? How do you manage actually getting the bar on your shoulders?
You just described my situation exactly! Like word for word. I can chuck 50 pounds up over my head, but I think that's going to be my limit, not that I couldn't squat more, but that I can't lift more than that over my head. I haven't really decided what I plan to do, mainly bc I'm on the last workout, and I haven't looked at stage 7, so I don't know if I need to worry about it, if there's squats in stage 7. I can't see upping the weight, even by a little, I think I'm maxed out at 50. Squat racks are huge, right? I can't see buying one to go in my living room. Post what you end up deciding, just out of curiosity.0 -
Whew, I'm so glad I'm not the only one!
After this morning's workout, I'm strongly leaning towards NOT going above 50 lbs - I really think I could squat more, I just don't feel confident about lifting more over my head. Installing a squat rack is definitely out of the question for me, too - they are big and I just don't know where I could fit it in my workout space.
I may try a higher weight if I can either get my husband to spot me, or once I feel strong enough to comfortably lift a heavier bar over my head (that may take a while), but for now it's probably safer to just stick with 50.
ETA: So I'm looking on Amazon and there ARE some fairly compact squat racks. I'm probably not going to shell out another couple hundred dollars on workout stuff right now, but maybe I'll consider it in the future...especially if I get to the point where 50 lbs on split squats seems ridiculously easy.0 -
Yeah, I'm not saying I'd never increase, but for where I feel I'm at now, I don't see going over 50lbs. Good to know on the amazon search, thanks for doing the legwork, lol.0
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Moving on to stage 7, yay!! I finished this stage being able to do 1&1/2 chin ups, several times throughout a workout, 3-4 times, but I have to have a little break in between one and a halves. I could do none before, so I did improve! They sure do hurt my elbows though.0
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good job! i'm excited to see how many chin ups i can do when i finish this stage. i guess before i did the first workout yesterday i should've seen if i could even do one. maybe next time! i really like this stage so far. i was getting so bored with the other stages repeating. i am pretty sore today, mainly in my chest and in my armpit region which is a strange sensation.
how long did it take you guys to complete the first A workout? i wasn't watching the clock but i'm thinking it was about 45 mins.0 -
The stage 6 workouts are taking me 33-35 minutes (including warm up).
I'm also excited to see if I can complete any chin-ups after this. I did not need to check to know that I could not do one to save my life before I started this stage :laugh:0 -
good job! i'm excited to see how many chin ups i can do when i finish this stage. i guess before i did the first workout yesterday i should've seen if i could even do one. maybe next time! i really like this stage so far. i was getting so bored with the other stages repeating. i am pretty sore today, mainly in my chest and in my armpit region which is a strange sensation.
how long did it take you guys to complete the first A workout? i wasn't watching the clock but i'm thinking it was about 45 mins.
I found the first A workout really fast! Including a warm up it was probably 30 minutes tops, which was pretty nice. I just added some more of my favourite ST moves and then did some good HIIT. A very enjoyable stage IMO. However, I was only able to do negative chin up about 10 secs. Really don't know if I'll be able to do a chin up!!! Definitely on my bucket list!!!0 -
i did the first B workout yesterday and i'm not nearly as sore from it as i was from workout A. hopefully i can rock 2A tomorrow! i find it really difficult to stop swinging in the chin up position before i lower myself. i have to hold myself up for atleast 15 seconds to stop swinging before i lower, anyone else?0
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Yeah, I take a little while to stop swinging, too. Mostly that ends up with me lowering pretty slowly on the first negative chin-up, then pretty much dropping on the other two.
Anyone repeating this stage? I've improved on the negative chin-ups a little but, but I still don't think I'm very close to actually being able to do a chin-up (my shoulder strength is fairly pathetic). So do I repeat this stage again right away, or come back to it after stage 7?0 -
hm personally i'd probably just repeat it right away instead of coming back to it after stage 7 (which i'm excited for). not really sure why, just feels right.0
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That's kind of what I was thinking - maybe I'll get more out of stage 7 if I repeat 6 and work on building up my base shoulder/upper body strength. I just finished 6b5 this morning, so might pick back up at 6a1 again on Wednesday and just keep plugging away at it.
I have to say, despite not feeling like I made huge progress the first time through 6, I am pretty happy that I haven't had any rotator cuff issues. I used to get pretty wicked shoulder pain from exercises like these (shoulder presses, pushups, etc.), but not this time around. Must mean I'm making some progress after all 0 -
Maybe I should repeat too...there's no way I am at pull up strength...I just finished week 3...??? And my elbow is hurting...:noway:0
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What DB weights are you using for reverse lunges (one DB on shoulder - workout b)?
Also, have you ever done "hip thrusts"?
Bootcamp in the morning!0 -
OK, I'm finished with stage 6 now. I was having some hand/shoulder issues, so I'm not sure I got everything out of the B workouts that I could have. My left hand has grip and numbness problems, and something hinky is going on with my right shoulder. Oh well.
I'm looking forward to 7. I like getting back into the fully-loaded squats and deadlifts. I'm pretty sure that once I finish this program, I'm going to do Stronglifts 5x5 for a while so that I can really track my progress on a few things, rather than do all this change-up. I do like the variety; I'm just ready for something more focused.0 -
My elbow started really bothering me after the third A workout. It's finally starting to feel better but I had to take a few days off from lifting. I use 20 pound dumbbells for the reverse lunge, I think I used 25 pounds for one set but it was difficult. Never done hip thrusters!0
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My left hand has grip and numbness problems....
Funny you should mention that. I did my first A workout today and had numbness in my left hand after the 1st negative chin up. I put it down to me not gripping the bar properly (using my fingers more than my hand). The following 2 sets were OK, but I could definitely feel it in my left forearm also.0 -
Hmmmm....there seems to be a common "thread" of hand numbness or elbow pain in this stage....
Check out hip thrusts on YouTube...I heard on a podcast it is the best exercise for glutes...I tried it the other day and my *kitten* was definitely sore! LOL
Reverse lunges week 3 I used 30# dumbbells and I could manage it! I was proud of myself and didn't want to hear that everyone else was using 50's!0 -
Hmmmm....there seems to be a common "thread" of hand numbness or elbow pain in this stage....
Check out hip thrusts on YouTube...I heard on a podcast it is the best exercise for glutes...I tried it the other day and my *kitten* was definitely sore! LOL
Reverse lunges week 3 I used 30# dumbbells and I could manage it! I was proud of myself and didn't want to hear that everyone else was using 50's!
Interesting stuff! Did my first B workout today and I may substitute the back extensions for hip thrusts as I'm struggling to get good form using my home setup.
Well done on the 30lb DBs too 0 -
Dang I may have to bow out of stage 6!!!!!!!!!!!!!!!!!!! Went to gym this morning and elbow/forearm definitely flares up when doing reverse pull up. Changed to assisted pull up and it was less intense, but I'm not further injuring myself! And then another of my fave moves - barbell lunges - was shot because I've done something to my right "toes"/end of foot that hurts! Grrrrrr....
I don't know whether to just to go 7 now...? I guess it is an "optional" stage...?0 -
Sorry to hear that CanGirl. Like you said Stage 6 is optional so if you're not comfortable with it - move on to 7. You can always come back to it if you feel like it.0
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that's a bummer cangirl, i love this stage! but workout A definitely takes a toll on my elbows with the reverse chin up, push ups, and the lat pulldown. i just did it and my elbows are a' hurtin!0
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2nd A workout done today. This time I had numbness in my right index/middle fingers doing the negative chin ups. An internet search of numbness in index finger suggests I may have carpal tunnel weakness in my skinny weak wrists and lack of grip/forearm strength. The tingling doesn't last but I'll try gloves next time I think and if it doesn't improve I'll move on to Stage 7. Obviously I don't want to do any damage!0
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I know it's a total bummer! I loved workout A - nice and fast, and you feel "powerful" with reverse pullups. However, I also noticed I have right wrist pain too so obviously I've strained something. I'm taking a rest week next week (out of town anyway) and then starting stage 7 Monday, the 29th! I'm also starting a cut in May.0
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what kind of grips are you guys using for the reverse chin up? i've been doing a neutral (hands facing eachother) grip. i think it makes the move a tad easier0
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lhergenr - you're a genius! I work out at home and only have the standard pull up bar, so a trip to the hardware store is on the cards - I'll make me some handles!!!
2nd B workout done tonight. I was really pushed for time so kind of rushed through it. Could've/should've done better on the B exercises but ran out of time and I won't get chance to work out tomorrow so figured a rushed workout was better than no workout.0
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