End of Stage 1
chuisle
Posts: 1,052 Member
Finals weights:
Workout A:
Squats - 130 lbs
Seated Row - 140 lbs
Push Up - regular (on floor, no added weight or anything)
Step Up - 15 lbs dumbbels
Prone JK - no weights
Workout b:
Deadlift - 125 lbs
DB Shoulder Press - 25 lbs dumbbells
Lat Pull - 90 lbs
Lunge - 25 lbs dumbbells
SB Crunch - 3kg medicine ball overhead
Workout A:
Squats - 130 lbs
Seated Row - 140 lbs
Push Up - regular (on floor, no added weight or anything)
Step Up - 15 lbs dumbbels
Prone JK - no weights
Workout b:
Deadlift - 125 lbs
DB Shoulder Press - 25 lbs dumbbells
Lat Pull - 90 lbs
Lunge - 25 lbs dumbbells
SB Crunch - 3kg medicine ball overhead
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Replies
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I am hoping to finish the book this weekend and start stage 1 on Monday. I just had a question for you though,
what were your starting stats and have you noticed any changes in your body/strength?0 -
definitely a lot of changes!
I'll put my starting stats. Just a disclaimer: I've been lifting heavy since last spring soooo this stuff wasn't exactly new to me. I started lighter than necessary to ensure a fresh start with proper form in everything. So my progression might be a bit misleading.
That said, I am definitely SO much stronger!!! I will do my first AMRAP tomorrow.
First Day, first set, weights:
Workout A:
Squats - 65 lbs
Seated Row - 50 lbs
Push Up - 30 degrees
Step Up - 5 lbs dumbells
Prone JK - no weights
Workout b:
Deadlift - 65 lbs
DB Shoulder Press - 15 lbs dumbbells
Lat Pull - 60 lbs
Lunge - 15 lbs dumbbells
SB Crunch - arms overhead0 -
great progression!
i'm really hoping to increase strength on my squats, deadlifts, lat pulldowns (i want o be able to do chin ups by the time i get to stage 4).0 -
Doing an unassisted chin up is a major goal of mine!0
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Doing an unassisted chin up is a major goal of mine!
It would feel so good to be able to do this some day!0 -
Doing an unassisted chin up is a major goal of mine!
It would feel so good to be able to do this some day!
In my mind there's some life or death situation I'm in (like I don't know I'm hanging out of a plane or something) and because I can pull up my own weight I am saved.
Ridiculous, yes. Oddly motivating though.0 -
In my mind there's some life or death situation I'm in (like I don't know I'm hanging out of a plane or something) and because I can pull up my own weight I am saved.
Ridiculous, yes. Oddly motivating though.
^^^THIS^^^ I've thought the same exact thing!0 -
Doing an unassisted chin up is a major goal of mine!
It would feel so good to be able to do this some day!
In my mind there's some life or death situation I'm in (like I don't know I'm hanging out of a plane or something) and because I can pull up my own weight I am saved.
Ridiculous, yes. Oddly motivating though.
it could happen. a few years ago i got locked out of my first floor apartment. i was able to have a neighbor buzz me in to the building so i could get to the courtyard area where my kitchen window was. there was a loose screen in that window so i was able to get screen out,. there wasnt a ladder or anything else i could use to step on, so i pretty much had to fight my way into the window :laugh: it took 15 minutes and me using too much knees and legs on the wall (ouchie) the next day my lats were on fire and i didnt even do a pull up.
it was then that i was like, even i cant do a complete pull up, i should at least be able to pull myself up enough that i can reach my leg over whatever i'm pulling myself over.0 -
I have a question regarding squats. The gym I go to does not have a free weight squat rack, all that I have at my disposal is a smith machine. I've read a few comments that it is not recommended to do squats using a smith machine. Can I get opinions/advise on this please?
I've seen comments it isnt recommended but no one said why it wasn't recommended.
Thanks0 -
I think the reason is that the smith machine tends to allow you to lose proper form more easily than what a free weight squat will. Have you talked with management about maybe getting a cage in there?0
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i dont like smith machines because they put me at a weird angle for my body. i only ever got knee pain from squats when i was using a smith machine
does your gym have a bench press rack? make you can roll the bench from underneath and use that as a squat rack.0 -
Don't use smith machines!!!!
This article says it all. I just thought I would post it since I see a lot of people mistakenly using them (I definitely used to!)
http://stronglifts.com/smith-machine-squats-power-rack-free-weights/
(there are plenty more resources echoing the same thing)
If you gym only has smith machine squat racks then do what I do: take an olympic bar from another part of the gym ( the bench press for instance, or a misc. one) and set in the smith machine rack. Use the side bars to increase safety. Then lift! You'll feel the difference.0 -
Started at-
Workout A:
Squats - 85 lbs
Seated Row - 50 lbs
Push Up - "girl" version ( http://www.womenshealthmag.com/files/images/0812-wm-knee-push-up.jpg )
Step Up - 10 lbs dumbbells
Prone JK - no weights, normal variation
Workout b:
Deadlift - 90 lbs
DB Shoulder Press - 15 lbs dumbbells
Lat Pull - 50 lbs
Lunge - 12 lbs dumbbells
SB Crunch - 3kg medicine ball overhead
Now at-
Workout A:
Squats - 125 lbs
Seated Row - 75 lbs
Push Up - regular (on floor)
Step Up - 15 lbs dumbbells
Prone JK - no weights (but doing the more advanced version - http://thegreatbalancingact.files.wordpress.com/2010/12/0906swissballabpike-preview.jpg?w=308&h=308 )
Workout b:
Deadlift - 105 lbs
DB Shoulder Press - 20 lbs dumbbells
Lat Pull - 75 lbs
Lunge - 25 lbs dumbbells
SB Crunch - 12kg medicine ball overhead0 -
Are you going to do the two special workouts going back to starting weight and doing as many reps as possible? I'm looking forward to those.0
This discussion has been closed.