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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)...
I am supposed to start Stage 2 tomorrow but I have a bit of a problem. My gym doesn't have the low steps that they have in the book, or even any low boxes. All we have are the benches. Therefore I don't know how to do the deadlift from the box, or the static lunge rear foot elevated, or the reverse lunge from box. I know that with the deadlifts I can just do normal deadlifts, use a wide grip, and say screw it. But the other two I don't know what to do. There is a small stool I can use for the static lunge and bulgarian split squat, maybe.
Any suggestions?
Yeah - on the deads, you really don't have to worry about the step until you can use the 45 pound plates. Since the other plates are smaller you already are getting extra range of motion. The deads can also be done with your feet up on some weight plates. The small stool should work for the static lunges and rev lunge from box, but you may be able to use the bench for the bulgarian split squats!
I think I am doing something incorrectly. I have never had knee problem one in my entire life. Ever. BUT... Saturday after my Complexes and Stage 2 A2 - I could hardly walk. Its a weird pain too. It's not specific, but a very generalized ache, feeling like it goes all the way to the marrows, and runs from mid thigh to mid calf for both legs.
I finished the workout, but I had to come home and lie down. I took Advil and iced both knees. There is no swelling. Only severe (make you want to cry) aching. It took until Sunday evening for it to subside, and even this morning I woke up stiff in the legs. Has anyone else had this issue with Stage 2? If this continues, I don't know if I can. I am a sissy when it comes to harsh pains.... LOL! Do you think I am doing something wrong?
Thanks in advance for any insights,
~Julie
Your knee pain could be from bad form on the lunges.... You should complete them going straight down, not leaning forward. Another thing is to watch your front knee and make sure it stays over your ankle. Also, make sure you are warmed up enough before lifting.
Of course - since your knee pain starts in the thigh, it could just be muscle related, in which case you can try stretching it out or massaging the area.
Take it easy for a while and see how it goes. If it does not clear up you may need to see your doc. Don't work thru the pain.
Thanks yoga - I will get one of the trainers to spot me this evening, to see if maybe I am twisting or something. I do know that I fight for balance with anything elevated. I guess I should go back to yoga classes... LOL!
Well, I finished stage 2 on Thursday. I had real problem with the deadlifts. I can do 100 lbs but on Thursday I could not finish either set. My hands could not hold onto the bar. I did make up for it though. I went from 1 15lb dumbbell to 2 20lb dumbells on the split squat. I finally gained enough balance to add more weight.
Nanny - I hope your knee feels better. I am going to not do the jump lunges in stage three for fear of hurting myself. My joints really do not align properly so with the jumping I think I will lose my form and do some damage.....any excuse not to do lunges.....lol.
Onto stage 3 today!!!
Julie, I hope your knees get better. Don't over-train.
I did workout 4B yesterday, but as I mentioned earlier, I'll do workout A one more time before moving on to stage 3 (Wed). So I'll be joining puppykisses on Friday.
My problem with deadlifts is that I cannot do more than 2-3 in a row without having to readjust my grip (i.e. completely lower the bar to the floor and grab it again). The stupid bar just slips through the fingers after the second rep. And I'm only lifting 95-105 lbs! My legs can do it, but my hands cannot, no matter how hard I grip the bar. I suspect it has something to do with the diameter, I have pretty small hands.
I have a similar problem with lat pulldown. They have 2 different kinds of bars for the machine, and the thinner one works great for me, while with the thicker my hands are slipping off after 7-8 reps.
Maha - I was thinking about trying those lifting gloves with the strap that wraps around the bar because I feel that my hands are too small for the bar also. My legs have no problem lifting either it is the hands that have the issue. I have had some scary moments when I have lifted the bar and I am hanging on by the finger tips and I cannot lower fast enough....I want to be careful and keep form so something does not get wrenched! There is a stage 3 forum we can move onto....hope to see (read) you there!
Original Post by puppykisses:
I have had some scary moments when I have lifted the bar and I am hanging on by the finger tips and I cannot lower fast enough....
Yeah, well, I dropped the bar with 105 lbs (during workout 3) TWICE. So I went back to 95 lbs. I could almost hear people in the group ex studio cursing "that idiot who tries to lift more than can handle" (yeah, those usually are my thoughts when I'm laying there all relaxed after BodyFlow and there's BOOM! BANG! and shaking ceiling above me).
I need to look into those gloves, maybe they'll solve the problem. Thanks.
Hey girls!! Just wanted to pop in and say hi!
I'm planning on starting my first Stage 2 workout tonight. I really have no idea where to start weight-wise... I was reading through your posts and it sounds like 45 pounds is about the max to start with for the front squat push press. Anyone have any other weight suggestions for any of the other moves?
Julie~ Hope your knee feels better soon!!
Okay I just finished Stage 2 A1. First time doing all the moves. I'm going to "weigh" in on how they went. Its always weird starting a new program and trying to get used to the moves. It almost didn't feel as much like a work out and felt more like a learning session:
Front Squat Push Press- I love this move but its sorta funny b/c I fell forward several times while doing it, and looked like quite the fool. I started at 35 lbs after reading other ppls posts but found that was too light so I upped it to 40 for the second set. Next time I'll start with 40 and see if I can finish with the Oly bar.
Step Up- Same old deal as before. Didn't increase weight, in fact I think I decreased b/c the reps were higher. I'll increase next time b/c it was too easy.
DB 1 point row- I HATE this move. HATE. It was embarrassing and discouraging to fall over EVERY time I tried to do a rep. This didn't even work my back muscles b/c I was so busy trying not to eat the pavement.
Static lunge, 1 foot elevated- We don't have small steps in my gym so I ended up using one that was about 10 inches tall. Did this with 20 lbs and felt that it was not totally sufficient, but alright.
Pushup- nothing to report.
Plank- did this and was shaking but I liked it.
Woodchop- this was totally new to me and I only did it with 15 lbs, which I don't think was enough. I like this move though and think it will be good for my back.
These will all get better with practice, but overall I'm feeling okay with this workout except the row. I hope this improves.
Original Post by maha-kisa:
Julie, I hope your knees get better. Don't over-train.
I did workout 4B yesterday, but as I mentioned earlier, I'll do workout A one more time before moving on to stage 3 (Wed). So I'll be joining puppykisses on Friday.
My problem with deadlifts is that I cannot do more than 2-3 in a row without having to readjust my grip (i.e. completely lower the bar to the floor and grab it again). The stupid bar just slips through the fingers after the second rep. And I'm only lifting 95-105 lbs! My legs can do it, but my hands cannot, no matter how hard I grip the bar. I suspect it has something to do with the diameter, I have pretty small hands.
I have a similar problem with lat pulldown. They have 2 different kinds of bars for the machine, and the thinner one works great for me, while with the thicker my hands are slipping off after 7-8 reps.
To everyone having problems with grips on the deadlift:
When it comes to deadlifting I've noticed that my hands give out before the rest of me, just like most of you. One way to deal with this is to do a split grip instead of an overhand grip. Have one hand with an overhand grip but the other with an underhand grip. Do a set, then switch the grips for the next set. This will help ensure that you don't drop the bar and helps you to be able to lift more.
Just finished Stage 2 A1 and I'd have to agree with soy_vey that it DID feel very much like a learning session. It's always so confusing when I start a new workout... involves a lot of looking back and forth in the book and changing weights around. Here's my input too, for what it's worth...
Front Squat Push Press- Tough and awkward. I hurt my wrists trying to grip it and sort of lay it on the front of my shoulders, but it didn't sit there at all. I didn't have a very smooth transition from squat to the press part, lol. I did mine with 45 lbs.
Step Up- Same. Used a barbell w/50 lbs.
DB 1 point row- Not bad... kind of like this one. Can't do a lot of weight yet though w/ the balancing and all. Started with 16 pounds.
Static lunge, 1 foot elevated- This one was so painful! I could barely finish them. I don't have a small step either, so I upped the incline on my treadmill and used the edge of the treadmill bed as my step. Used 25 lb dumbells and I could really feel it!
Pushup- decided to switch it up and did them leaning on my bench
Plank- I thought I was better at balancing than I actually am and tried to do the one on the bench and the swiss ball, but almost knocked myself out, lol. So, I opted to go for the regular one for now instead and it was tough, but not horrible.
Woodchop- Totally useless for me... I workout at home and don't have access to the cable machines, so I tried the alternate exercise in the book and I didn't feel much. I ended up doing a few prone jacknifes and pushups instead.
Took me close to an hour and then I hopped on the treadmill for a few miles of steep incline just so I could get nice and sweaty and feel like I had a tough workout. ;)
Not really looking forward to having to learn 2B next time... LOL
Hey Everyone,
I figured out what is hurting my knees. It's the front squat push press... for some reason I am turning them in on the way up. I suppose for leverage. This is also a move that is in the speed lift drills I am doing as warmups in Complexes for Fatloss. For those I use only the bar as weight, but I slowed down some, and let a trainer observe, and we figured it out. I was just doing so many reps of it, some just the bar, and ST2 with weights.... It helps if I focus on tucking my tail, and engaging the abs. I also cut back on the reps. I came home pain free last night. Except those darn planks make my lower back scream. Oh well... can't win all of em. eh?
K9 - Welcome to Stage 2!!
Be careful on the FSPP - It will hurt your knees! I am having a hard time imagining you doing those with a bar loaded with 45 lbs.... the bars at my gym weigh 45 lbs by themselves... can you really lift that much? IF SO, IM IMPRESSED... heheh! No way could I get that over my head.
My step ups are with 25 lb dumbells also... I can do 30's but took a small regression due to my recent knee issue. Hopefully I can move back up soon! I read someone yesterday... saying that they have to be careful not to "push off" the floor... I am still trying to figure out if I do that or not. I managed to raise my step to 5 risers. YAY! Also, I transition from the step ups right into the one point row without putting down the dumbells. If you lean slowly forward, as you raise your leg, and focus on your back foot. I managed somehow to get the 10 reps done slowly before I lost my balance. I was amazed at myself!
On the static lunge... I have to make 100% sure that my step is against the wall... otherwise it is slipping out from behind me, as I find that I am pressuring my rear foot for balance. 25 lb dumbells here for me too.
Pushups, I finally conceded to using the 4th stairstep from standing at the bottom. As soon as I can do 25 in a row, I am moving to the 3rd step. Planks are easy for me, I have good abs... they just hurt my lower back.
Woodchop... you don't have to have a cable machine. If you dont, use a nice heavy dumbell. If you can step up 50 Lbs... you can do this too.... I am chopping 70 lbs, even though it is not a mid height cable, my gym offers high or low options only, I go for high, and chop High to low. My obliques really feel it!
As for looking at the book, I do a lot of studying before I go... heheh! and I write the routine on my wrist! I don't enjoy carrying around a paper or clipboard.... I am anxiously awaiting to hear what you think of Workout B! (My least fave so far!)
Hope your day is healthgain,
~Julie
Nannygabber -- on the step-ups I know how you feel. It's hard to make sure I'm not using the back foot to "push-off". What I have heard, and it seems to help, is to sort of point the toes if your back foot up. That seems to keep you from using it push-off.
It does seem to help. I seem to feel it a lot more in my active leg/butt when I remember to that.
Good job on the 1-point rows. I still can't do more than 3-4 of those without tipping.
And WOW! Those woodchops are HYOOGE, I only use a 20 pounds dumbbell to do them and they are tough.
Soy-vey - thanks for the deadlift tip. I am going to try right away before I even do my workout. I so want to do a deadlift without my hands giving out first. If it does not work for me I am getting the gloves with the wrap around the bar things.
Original Post by karozel:
Nannygabber -- on the step-ups I know how you feel. It's hard to make sure I'm not using the back foot to "push-off". What I have heard, and it seems to help, is to sort of point the toes if your back foot up. That seems to keep you from using it push-off.
It does seem to help. I seem to feel it a lot more in my active leg/butt when I remember to that.
Good job on the 1-point rows. I still can't do more than 3-4 of those without tipping.
And WOW! Those woodchops are HYOOGE, I only use a 20 pounds dumbbell to do them and they are tough.
LOL - you think the chops are HYOOGE huh? I was thinking I should move the weight up some... HAHAH.... I am kinda thinking that the fact the weights are on a cable and pulley helps some. I will take your challenge and go find a 70 lb dumbell tonight, and try to chop it high to low, without inertia... fully controlled and stable moves. Then I'll know whether there's a difference! I'll report back on it. Also, I will try to test if high to low V/S side to side matters much. Hmmm..
You know... there is a sitting machine there... not sure what you call it... you sit on the bench, which rotates while you keep your upper body stable against pads. Its an oblique machine, and when I was on machines back in Oct/Nov, I was doing 70 lbs on that thing too... I dunno... I guess I have good abs... too bad I can't see em!
Original Post by nannygabber:
K9 - Welcome to Stage 2!!
Be careful on the FSPP - It will hurt your knees! I am having a hard time imagining you doing those with a bar loaded with 45 lbs.... the bars at my gym weigh 45 lbs by themselves... can you really lift that much? IF SO, IM IMPRESSED... heheh! No way could I get that over my head.
My step ups are with 25 lb dumbells also... I can do 30's but took a small regression due to my recent knee issue. Hopefully I can move back up soon! I read someone yesterday... saying that they have to be careful not to "push off" the floor... I am still trying to figure out if I do that or not. I managed to raise my step to 5 risers. YAY! Also, I transition from the step ups right into the one point row without putting down the dumbells. If you lean slowly forward, as you raise your leg, and focus on your back foot. I managed somehow to get the 10 reps done slowly before I lost my balance. I was amazed at myself!
On the static lunge... I have to make 100% sure that my step is against the wall... otherwise it is slipping out from behind me, as I find that I am pressuring my rear foot for balance. 25 lb dumbells here for me too.
Pushups, I finally conceded to using the 4th stairstep from standing at the bottom. As soon as I can do 25 in a row, I am moving to the 3rd step. Planks are easy for me, I have good abs... they just hurt my lower back.
Woodchop... you don't have to have a cable machine. If you dont, use a nice heavy dumbell. If you can step up 50 Lbs... you can do this too.... I am chopping 70 lbs, even though it is not a mid height cable, my gym offers high or low options only, I go for high, and chop High to low. My obliques really feel it!
As for looking at the book, I do a lot of studying before I go... heheh! and I write the routine on my wrist! I don't enjoy carrying around a paper or clipboard.... I am anxiously awaiting to hear what you think of Workout B! (My least fave so far!)
Hope your day is healthgain,
~Julie
Julie~ Thanks for the welcome! :)
For the FSPP I am using a total of 45 lbs, including the barbell (mine is only about 15 lbs). It's tough, but not impossible.... I really need to work on my form and momentum though. Do you have trouble holding the bar to your chest and finding a place to rest it? That part feels very awkward to me and uncomfortable.
Woodchop... how are you doing the move w/out a cable machine? The home alternate way the book gave was to lay on your back on the floor with your feet flat and hold a dumbell and mimick the movement. So, I tried it lying on my swiss ball going from side to side... is that not right? It was really easy too... How are you suggesting to do it??? I'm confused.
K9 - I didn't mean to confuse you... I was trying to explain that my gym has a cable machine, but only high or low.. no mid level pully. I use the high one, and chop from high on the right to low on the left, then switch. Its pretty tough pulling it around while keeping my arms straight. I was suggesting using a heavier weight to try and achieve the same effect, if you dont have a cable and pully system. Thats all. LOL SORRY!
Original Post by nannygabber:
K9 - I didn't mean to confuse you... I was trying to explain that my gym has a cable machine, but only high or low.. no mid level pully. I use the high one, and chop from high on the right to low on the left, then switch. Its pretty tough pulling it around while keeping my arms straight. I was suggesting using a heavier weight to try and achieve the same effect, if you dont have a cable and pully system. Thats all. LOL SORRY!
Julie~ No worries! I'm easily confused, LOL! :) So, are you saying I should stand in one place and rotate the dumbell from side to side, twisting at the waist? The alternate exercise in the book is totally useless, unless I'm doing it wrong... which is very possible. Planning on trying out my first B workout tomorrow. Did some treadmill tonight and ran some intervals... I know the B workout has intervals at the end, but maybe I'll do them the following day instead. Think that would make a difference?
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