Stage 2 - chat, support, etc

I'm starting stage 2 today. Join in when you're ready.

I'm a bit concerned with the front squat/push press in workout A. It looks like the model is using an Olympic bar with 25 lbs weights, that's 95 lbs total. There's no way I can lift THAT over me head. I'm not sure I can lift the bar alone (10 times)...

It definitely looks interesting. You are pretty Maha strong you can do it.

Is there a smaller bar around? My gym has different sized ones... Once I get to stage 2, I may have to start with one of those. BUT... the front-squat push-press is also in my Complexes... I'll let you know what happens. Starting Monday!

The thing is, this move looks a lot like Clean & Press in BodyPump (only there you start by pulling the bar up to the level of your shoulders while sinking into a squat). Of course the pulling up part is the hardest, so I'm limited to 15 kg (33 lbs). The next hardest is the actual press, and I'm not sure how much weight I can lift.

That's my problem with new moves - I simply don't know how much weight to use.  Same for the wood chop exercise - NO IDEA.

Dumbbell one point row - ??? 15 lbs? 20?

I'll try 30 lbs for step ups (I already used them in stage 1), and for static lunges.

There are smaller bars, but I don't want to be one of those girls with 7.5 lbs dumbbells in the lifting area.  The model is using the olympic bar, so will I. I'm stubborn. I can do this.

I tried this with the Olympic bar to start and failed utterly.  I ended up using some of the smaller pre-formed bars - 30 pounds and then 35 until I got the form right.  I had a hard time with my wrists hurting with this exercise all through stage 2, but by the time I came back to it in stage 4, I was able to use the oly bar plus.

But then, you never know until you try.

Here's a link to a previous Stage 2 post that has links to videos for front squats and woodchops. 

Link

Oh, wanted to add, keep your elbows up on the front squat, that helps a lot.

Thanks meganr.

I also failed with an Olympic bar. Ended up doing the first set with a 30 lbs "curly" bar, which was quite uncomfortable around the neck/chest. Tried the second set with 40, but failed. I think I know what my mistake was -  I did it too slowly, didn't have enough momentum. Next time I'll try the Olympic one again, or a smaller (but straight!) bar loaded to 45 lbs.

I did workout B yesterday and liked it better than A. But it took a looong time - 1:40!

I started these up using the oly bar with no plates at first.. but found that if I used my momentum from the squat, it helped - alot!  I only couldn't get the bar up when I slowed down or paused.  It really did have my heart pounding though!

Speaking of pounding heart... Does your heart rate go very high during lifting? Mine does - up to 170s on particularly hard sets.

Came back from workout A a few hours ago. Boy, I'm exhausted! (BodyAttack before lifting doesn't help:))

I tried using the Olympic bar for front squat/push press. Managed 6 reps, failed on the 7th. Tried again, and again failed on the 7th.  Is this some magic number? Anyway, I decided to do the 3rd set, but only managed 3 reps. Then grabbed a curvy 40 lbs bar and did only 4 reps.  I was exhausted, angry, and decided to move on to the next exercise. But I still think these incomplete sets were better than doing 10x2 with a lighter bar. This way I felt like I really pushed myself to the limit.

Step ups were OK, but again, I couldn't hold on to heavier than 25 lbs. My hands just refuse to do it.

I'm struggling with one point row, can't keep my balance too well. For some reason the second set was easier. I used 20 lbs dumbbells for this.

I did reverse lunges with the same 25 lbs and a step with 1 riser.

For pushups I did the elevated legs variety. Used the step with 1 riser for the first set, that was too easy, so I used the stepup platform (6/10 hole) for the second set. That really got my chest muscles working.

Plank - ball + bench variety, with both feet on the  bench, 90 seconds. This one is a killer. I'd like to do it with 1 leg elevated, but I'm not sure I could hold it for 90 sec.

Woodchop - I had to do it with incorrect form, because on the very first rep my calf muscle cramped really painfully. I think I screamed. My husband caught me as I was falling, and tried to put me back on my feet. I'm sure it looked funny. I had absolutely no control over my right leg, which got bent, and you could see muscled all twitched in a very weird way.  I continued the workout after I regained control, but had to keep both feet on the floor while rotating the torso.

Well, that's it. Is anyone joining me this week?

Original Post by maha-kisa:

Speaking of pounding heart... Does your heart rate go very high during lifting? Mine does - up to 170s on particularly hard sets.

Absolutely! I love figuring out which exercises are going to spike up my heart rate most. It sounds like you are off to a roaring start for stage two. I struggled with the right weights a lot in this one and in stage 3. One mistake I made was using more weight than I could move well - following the full range of motion. This stunted my progress some, but once I figured it out I was back on a strength gaining track.

On thing I did with those pesky one-point rows was add two sets with body weight only on days I didn't do that work out. For example, I'd be home on the day of the other workout and just take a few minutes to practice my balance and the movement. That helped me gain stability for when I added the weight at the gym.

Hello Stage 2.

I decided to go ahead with it! Amayou - are you here? SEE ME? lol!

The Complexes for Fat Loss aren't that time or energy consuming, and are actually really great to use as a warmup! SOOOOoooo, I may as well keep right on with the program, eh?

SO. I did my first Stage 2A, last night, and it was interesting. The step ups of course, I am used to doing, so I increased the weight.

Pushups, I am doing my newfound version of elevated front, and its working. The girley ones I've been doing for months, obviously did nothing for me. Well, maybe a little in the beginning.

I love planks, so that one is awesome for me, and going well.

I screwed up the one-point row big time, not remembering at all what the book said to do... so I ened up doing one-armed rows from the position of one knee/one hand on the box, the other foot on the floor. Oh well, I'll do it right next time.

Elevated static lunges, sheesh... I need to add more weight, those were way too easy... LOL!

The toughest was the front squat push press. More on a psychological level than anything. I can definitely do the 45 lb bar, its just that I can't add any weights to it. That messes with my head, knowing that I could do regular squats at 115 lbs (incl bar), and the front ones elude me regarding weight. Even though I realize it is the overhead work that is limiting, and it makes me wonder if I am the only one experiencing this.

Can we compare notes? What was your regular squat weight v/s the front squat push press weight?

Thanks for any feedback!
~Julie

Julie - I am with you on the front squat push press.  I can squat 100 lbs but can only fspp the 45 lb bar.

I hate everything that deals with lunges so I hate this stage 2...yuk.  I do like the plank and push ups....I like to do everything that does not have to do with balance.  My ankles, knees and hips do not align properly.  I may have to get my ankles fused but the ortho does not need to sharpen his scalpel of awhile.  Nov 2007 I had surgery on left ankle because it broke in August....yup it took that many months before the docs could find the break because I have a tarsal coalition meaning the bones in my ankles are not formed properly.  So because ankles do not bend properly it messes everything up.  I am still doing the lungy things but I will never be good at them.  Plus I have to be using every muscle in my body just to keep myself upright...lol!!

I like the Interval training a lot more than I thought I would.  It really takes the boredom away from cardio....yippee.  I do the bike at the gym and I have been doing off days at home on the treadmill.  I only do the weights twice a week.

I don't even consider "front squat push press" a squat. It's a long name, so in my head I omit the squat part and call it "push press".  I load the bar to 105 for regular squats, and I can barely do push presses with a 45 lbs bar. My legs don't feel it, but the upper body does. Oh, it does... I know that I should use momentum a bit more, but after 5 or 6 reps I usually slow down unintentionally, and it gets so much harder. But I'm sure I'll get better at it.

I am about half way through stage 2.  I will actually do 9 workouts, because my husband follows the program with me, but he missed one workout A last week.  He doesn't want to fall behind, so instead of cutting down his stage to 7 workouts, I decided to increase mine to 9. I could use more practice with front squat + push press. :)

I have one more day of Stage 2...tomorrow.

Last night I was looking through stage three and tried the matrix.  I can do the jumping squats but not the lunges.  I just am not built properly for lunges and I may hurt myself.  Any idea.....maybe just take away the lunges and add more squats?? Or, just do static lunges and not jump???

I think you need the jump. The idea is to get the HR very high, and you can't do that with static  plain dynamic lunges. Do you think you can do 48 squat jumps? (I know I can't, Not with proper form). If not, maybe start with something like leg shuffle? Step forward (don't go into a lunge, but keep your knees slightly bent),  jump up and change legs. Maybe eventually you'll be able to go lower into the full lunge... Just a suggestion.

edit: I meant dynamic lunges.

Oh...I like the leg shuffle idea.  I will give it a try....it is the going down in the lunge that is messy, my form is a sight to see...or not!

Hello Stage 2-ers... I have a question.

I have been doing the Reverse Lunge from Box with Forward Reach and it just doesn't seem like its doing anything for me. Even though I am using 25 lb dumbells, it's almost like I am doing nothing... LOL. Am I doing it wrong? Tell me if you had a similar experience, and if not, how you are doing them? Thanks.

~Julie

25 and not feeling anything?? Wow :)

Only one leg does all the work, right? The one that's on the step. And you aren't leaning forward too much, are you? And not pushing yourself off the ground with the other leg?

Today is the first time when I REALLY, REALLY wanna skip the workout... But probably won't ... thanks to my husband. But if I were working out alone, I KNOW I would have left it for tomorrow. I'm exhausted, my head is about to burst into million pieces and I just want to go to sleep.

I hate our new office. We have serious ventilation problems, so by the end of the day there's very little oxygen left.

Hi everyone!

I am now a stage 2-er! (well i have my last workout today of stage 1) I will be taking next week off to do cardio then starting Stage 2 the first week of March!

Looking forward to doing some new variations on the exercises. and HIIT!

I only did two workouts this week and cardio once. I was just insanely busy with work (literally worked straight from Wed-now) as we are launching a new application!  Oh well!

I have been a bit off track with the eating this week too (PMS) so Im hoping the week off weights next week and just cardio will help to get my back on track.

My man and I are going away for one night on Monday for his birthday so it will be very relaxing. Going to a private B&B where we are the only guest!

Anyways I just reviewed all my working out since Jan 2 (i mark it on my calendar) and I think I have done really well- so I dont feel so bad about the slip ups this week.

Learn and move on! No guilt! This is a lifelong health program for me!

Have a great weekend