SPECIAL WORKOUT AFTER STAGE 1

[prof41]

Hi

Regarding the special workout prescribed after Stage 1 (the one where you use the original weights you started with but do as many repetitions as you can) should this w/o be done on a seperate day after a rest day, or should it be done at the end of the last Stage 1 work out.

Ps: I think there is a special w/o A&B, but am going from memory and not sure.

[missjane]

You will want to do these separate from your last workout......two separate AMRAP workouts (A and B).

[SarasotaLady]

and did a dry run of Stage 1 exercises.

first, my book is separating at pg. 153. Purchased it at Borders. Sounds like this is a systemic problem. Suggestions? Exchange it for another -- with likely the same problem-- or wait for publisher?

Need to make some accommodations due to strength & physical limitations,e.g., lack of knee cartilage. Squats-- plan to use DB's & poles. Step ups -- will work on height of step first. On descend, after lowering nonworking leg to starting position., does working leg stay on step or does it go to floor and then back up to step?

Prone jacknife-- could barely do 1 or 2. Would prefer to do other 2 exercises under hip flexion -- reverse crunch/incline reverse crunches. Any reason why that wouldn't work?

Suggestion: Would be great if there was a post that pulled together all tips/adjustments for a given exercise, e.g., step ups, rather than have them spread all over.

Thanks.

SarasotaLady

[missjane]

Originally Posted by SarasotaLady

and did a dry run of Stage 1 exercises.

first, my book is separating at pg. 153. Purchased it at Borders. Sounds like this is a systemic problem. Suggestions? Exchange it for another -- with likely the same problem-- or wait for publisher? Seems like most are exchanging

Need to make some accommodations due to strength & physical limitations,e.g., lack of knee cartilage. Squats-- plan to use DB's & poles. Step ups -- will work on height of step first. On descend, after lowering nonworking leg to starting position., does working leg stay on step or does it go to floor and then back up to step? Working leg stays on step.

Prone jacknife-- could barely do 1 or 2. Would prefer to do other 2 exercises under hip flexion -- reverse crunch/incline reverse crunches. Any reason why that wouldn't work? Keep working on the jackknifes...they are great for the core!

Suggestion: Would be great if there was a post that pulled together all tips/adjustments for a given exercise, e.g., step ups, rather than have them spread all over. Lots of people come in and ask the same questions....so lots of threads. There is a great search function you can use to find what you need, too.

Thanks.

SarasotaLady

See above in bold....

[prof41]

Originally Posted by missjane

You will want to do these separate from your last workout......two separate AMRAP workouts (A and B).

Thanks Miss Jane. I'm happy cause after tonight's w/o, I woulda cried having to do AMRAP's

Step ups just may be the end of me!!!! I'm thinking I may just have to start all over with these darn things...I think I'm doing to heavy and too high, I almost fell off the chair I'm using tonight. I'll go looking thru this thread for videos.

[SarasotaLady]

missjane,

sorry .... I posted my message to you rather than as a new thread. Anyway, thanks for answering even tho content had nothing to do with bonus workouts.

jackknifes may be great core exercise, but it's not the only one. Alternatives should be offered.


Anyway, thanks again

SarasotaLady

[LisaS]

I just plug in the reverse crunches for the jackknives in the workout and work on jack knife form/skills on my off days.

[Txgirl]

So, I guess I've been doing it wrong. I do the special workout after each workout. If I'm doing workout A, I follow that with special workout A??

[missjane]

Originally Posted by Txgirl

So, I guess I've been doing it wrong. I do the special workout after each workout. If I'm doing workout A, I follow that with special workout A??

No, the special workouts are done AFTER you complete all of Stage 1, which consists of 16 workouts. It is to guage your progress because you use the weights you used at the beginning of stage 1 and do as many reps as possible.

[Dolly Dagger]

I've been doing reverse crunches on a bench (so I can bring my feet below parallel for greater ROM), then doing a plank with my feet on the balance ball to build up strength in the pushup position (a real weakness of mine). Next time jackknifes come up in the workout plan I'll be ready to do them.

[Natalia]

My 1st 'special workout' is tomorrow. I am psyched!!!!

[prof41]

Originally Posted by Natalia

My 1st 'special workout' is tomorrow. I am psyched!!!!

Woowoooo Neat!!!!

Keep us posted....I've got two weeks to go (I think)

[Natalia]

well, I did it. It was such an eye opening experience. Mr. Cosgrove is a stinkin' genuis! My numbers pleasantly surprised me.

[sveta]

Originally Posted by Natalia

well, I did it. It was such an eye opening experience. Mr. Cosgrove is a stinkin' genuis! My numbers pleasantly surprised me.

Nat: checked your log, you did awesome. Guys go check it out, it's quite encouraging!

[prof41]

Originally Posted by sveta

Nat: checked your log, you did awesome. Guys go check it out, it's quite encouraging!

Nat & Sveta, I checked out Nat's log also....WOW....is all I can say.
Nat, the weight you use on the Sqats impressed me most...probably since, although I've weight trained for quite a few years, I never did squats with barbell and heavy weights...

In fact, honestly they scare me a bit....afraid to hurt myself, drop the bar etc...

I've been squating 65 pounds, and have a hard time believing I'll get seriously higher. Can you give me some background, on how quickly you progressed, how you progressed, how often and by how much did you increase your weights. I know we shouldn't compare each other, but I'm just curious.

I tend to think I'm no wuss when it comes to weightlifting, but I'll tell ya, I look at your numbers and I am damn impressed and wondering if I'm wimpy afterall

[Natalia]

Svet, thank you for the encouraging words. It's amazing you can still inspire others while being sick as a dog yourself Sending love your way

Originally Posted by prof41

Nat & Sveta, I checked out Nat's log also....WOW....is all I can say.
Nat, the weight you use on the Sqats impressed me most...probably since, although I've weight trained for quite a few years, I never did squats with barbell and heavy weights...

In fact, honestly they scare me a bit....afraid to hurt myself, drop the bar etc...

I've been squating 65 pounds, and have a hard time believing I'll get seriously higher. Can you give me some background, on how quickly you progressed, how you progressed, how often and by how much did you increase your weights.

Well, I started weight-lifting 3 years ago. Did squats from the beginning, but used Smith machine - I was scared too. Didn't really progress any in my leg, butt and hip department. Until I just went under the bar and started free-squatting. No additional weigh, just the bar. (Now in retrospect I'd use unilateral moves like single-leg bodyweight squat, Bulgarian split squats, etc.) To tell you the truth I became very good with the form, but got stuck at a certain weight. Only a month ago on Alwyn's program I broke that plateau. I was able to add 5-10lbs at each Workout A (with squat as a main exercise).

I know we shouldn't compare each other, but I'm just curious.

why not? It's fun! And it keeps us moving forward.

I tend to think I'm no wuss when it comes to weightlifting, but I'll tell ya, I look at your numbers and I am damn impressed and wondering if I'm wimpy afterall

wimpy, wimpy, wimpy.....will become hefty, hefty, hefty!

[prof41]

wimpy, wimpy, wimpy.....will become heafty, heafty, heafty! [/quote]


Yeah!!!!