Stage 3 & 5
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Today is my last workout for Stage 3! HOORAY!
But oh… Stage 5
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I'm hating it, too. I've modified in so many ways and I still hate it
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the main problemo that I have w/ it is that my arms feel really overworked in comparison to my lower body. maybe i'm not doing something right, but i'd rather just have moves where i'm not worrying about losing my balance & falling over w/ big dumbbells (looking at you, one-legged squats), or maxing my overhead squats out at 70 lbs because I can't hold more than 45 lbs in one hand. I feel like these are the moves that are supposed to be targeting my glutes, but they're not doing their job. :grumble:0
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Hi all. Starting stage 3 on Friday and I am totally petrified :P0
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Started stage 3 today. Dang, I have found new places to be sore!0
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Wow! I'm starting stage 3 on Sunday.....how'd you like the moves?0
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Wow! I'm starting stage 3 on Sunday.....how'd you like the moves?
I like the moves. It took me a minute to figure out a few, but I do like the workout! Always something different
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Good Friday ladies!
So I started stage 3 today and it was really bad that I forgot to stretch after yesterday's treadmill intervals/steady jog because my legs were more sore than usual. I am happy with what I lifted though, for the most part:
Workout A:
One armed DB snatch: started with 15, then tried 20 but that was too hard to keep form so I'll go back to 15lbs next time.
DB single leg RDL: I've done these before and I kind of love them! Started with 15lbs but that was too easy so moved to 20lb DBs. I will likely do 25s next time.
BB bent over row: I underestimated what I could handle on this. I started with 30lbs, then the empty bar (so 45), then 55. That still wasn't too hard, especially at only 6 reps. So, maybe 65 next week.
DB single arm overhead squat: I found this really challenging, especially moreso with my left arm raised. I guess my right arm is slightly stronger. I started using 20 and 10 but moved down to 15 and 8 for the second and third sets as my form was suffering with the heavier weights. I also found I had to widen my stance to be able to squat low enough with the overhead weight.
DB incline bench press: started with 15lb DBs, then 20s, and finally 25s. Those were perfect.
90 second planks got done three times...man, did I feel it in my lower back too! My gym doesn't have a machine for the reverse wood chops so I did those with a 15lb dumbell. I could really feel it in my obliques.
I almost put the body weight matrix off until tomorrow cause I was so tired but I wanted to be done with it. I got distracted at the end of the first set, try into catch my breath, so I forgot to look at the timer but I think I was around 3:30 or so. I took the full doubled time to rest - I needed it! - and did the second set in 3:35. I had to take a good few seconds both before the jump squats and in the middle of them to shake out my legs. My hamstrings are crying :P
All in all I liked it; very different from stage 2.
I have earned my Friday night wine and Orange is the New Black binge-watch tonight!0 -
Looks like a great start, Pudding!0
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I've been lurking here a bit--I completed two rounds of 3A and one 3B last week. The second 3A kicked my tail, but I liked it, even the two BWMs after which I lay on the floor a while I'm steadily increasing weight as I go.
Quick question for you--does stage 3 make you especially hungry? I was starving when I started Stage 1 and then things evened out; I started stage 3 and had my TOM at the same time, so I'm not sure if one or both were making me particularly hungry. I have my calories set for about 1700/day (using a TDEE count plus slight deficit) and have eaten over by a little to a bit more each day. I'm wondering if it'll even out this week.
Thanks!
J.0 -
I just did my first workout A. Ouch!! the BMW almost killed me. I think i might have set a record for the slowest time ever, it took my over 5 mins both times although I was faster the second time round. ah well, at least I have room for improvement.
I found the squats with one arm overhead really hard, i started with 20lbs and 10lbs and I nearly fell over when I squatted so i had to move down to 10 and 5. This was easy but i found it uncomfortable on the arm over my head, i felt it was stretching the shoulder too much. was a bit better by the third set so I might try higher weights next time. I liked the dumbbell snatch, started with 10lbs but then went up to 15 and 20. I think i will try 25 next time.
My legs were shaking leaving the gym today. I really hope the BMW gets easier!0 -
DouMc I feel you, it was a total burn last night and I slept like a log. Nice!
Did 3 A last night omg. One legged bent over dead lifts just about killed ^me. Evidently my entire right side is strained since I had no difficulty with the left side. Lower back, hamstring, and quad on right side. Been foam rolling, lidocaine. Not sure what else is to be done?! may have to rest for a week.
Took at least 90 min if not more. The body weight matrix, did about half the jumping in the first round, simply could not do jumping in the second round legs were giving out. All else was ok. Next time will try to jump every other rep and see how that goes. Otherwise I'll just have to slow way down! 90 second plank was no problem, one armed squats were good too.
I did rather light weights compared to stage 2 to get the hang of the exercises, definitely challenged this bod in different ways.
Wed is 3B ... Unless I take a week off.0 -
have you tried 3B yet sunshine? I did it yesterday. I found it easier simply because it didn't have the BMW. Even the interval training seemed easy in comparison!
I liked the Romanian deadlift with bent over row. i did it with 30kg (roughly 65lbs) but think I could go up a little next week. single leg squat my balance was all over the place! I kept falling over so didn't do a great job on them. the last set was better so hopefully I just need time to get used to the moves. wide grip lat pull down I still kinda suck at even though I was doing them before i even started this programme. I managed 32.5 kg (roughly 70lbs) but I should manage to do more next time since it is only 6 reps. The YTWL is really hard! I was not expecting that but i only used 5lbs dumbbells and i still barely got through it!
For the hip flexion exercises I did the prone jackknife again because in stage one my form wasn't good and I wasn't doing the full range of motion. yesterday I did them so that my toes came right up on the ball. Ouch my abs hurt today! But in a good way! 0 -
I never posted my starting numbers from 3B and don't have them handy now; I do it for the second time tomorrow and can post Ben then. However, I did 3A2 yesterday and even with the BWM, really liked it. I love the one legged Romanian deadlifts. And I got my BWM time down to 3:06 and 3:19 from 3:30 or so the first time.0
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Hey! Glad you're progressing DouMc and Pudding - I decided to take this week off and I'm glad I did. Old girl ain't what she used to be what with lower back quad and ham strains. My entire body is deeply sore - like I'm still sore today even though I haven't done anything since Monday. Lou is right, sometimes you need restoration and repair time. I pushed hard in stage 2 and even did an extra week so I figure in the long run I'll be better off. Jealous, though, and I'm leaving myself behind!
On Sunday boyfriend and I took a 4 hour motorcycle ride and my lower back was barking. Riding has been harder to fit in with weight training - you're sore from lifting and balancing an 800 lb motorcycle adds for sure.
But anyway I'm the kind of person who will push too hard, so I'm trying to compensate and get some healing in. Still feel twinges in lower back and quad ligament the question is how much rest is enough rest? Even though I know this is the best decision, frustrated with losing momentum!0 -
i think you are right to take a break Sunshine. I was tempted too because I was so sore after the first workout. My hamstrings have been tight all week! But I know that in a couple of weeks I won't have access to a gym for a week so I will be forced to take a break then.
I did A2 today and I almost didn't want to go into the gym because I was dreading the BMW. I wasn't really feeling it today so didn't give it my all, although I did go up in the dumbbell bench press and the barbell row. I tried to go up in the single leg romanain deadlift but my form was terrible so I went back down. For the BWM i just didn't have the willpower to force my body through it quickly so I took breaks before the lunge jumps and before the squat jumps. Pudding, I am amazed with your times! That is incredible!0 -
Thanks DouMc
I did 3B2 this morning and getting through it for a second time didn't really make me like it any better than the first time. I prefer workout A way more. Other than the BWM, of course. At least it's done.0 -
I am officially half way through stage 3. I don't particularly like this stage, I don't get to lift heavy weights so I lack the satisfaction of seeing how heavy i can go! I think I just miss deadlifts!0
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Hey ladies did my first 3B tonight, did pretty good. Got 70# for those dead lift bent over rows, feel like I could have done more but was using preloaded barbells and wasn't sure I could get much more back up high on the rack! Got 85# wide lat, 10# ytwls and this workout felt long. Still feeling it in my right ham so didn't want to push too far, so skipped the interval - I'll do it tomorrow. Anyway I was feeling nervous and a bit out of whack due to week off so I'm just glad to be back in it. Facing the A workout on Wed along w the dreaded BWM - guess I'll just go slower -
You guys are killing it that's so great! I'm with you DouMc don't particularly like this stage, I liked stage 2 better. Maybe I will grow to love the A workout pudding your BWM times =totally impressive. 0 -
You can do the YTWLs with ten pounds in each hand?!? Holy crap! That's amazing.0
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Lol - 10# total. Although I think I could do 8's next time 0
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Still impressed! It took all I had just to get those done with 5lb dumbells last week :P0
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I think I've spent way too long on stage 3. I find myself really missing the power moves, particularly regular deadlifts and the FSPP.0
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relate. i'm halfway thru stage 3 and am missing stage 2. :-)0
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Yep, i definitely agree, i come away from the gym feeling like I haven't really accomplished anything. Can't wait to get back to stage 4 and do some real lifts! (although my legs will hate me when I get there!)0
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I liked stage three more because of the cardio aspects at the end of each workout, even though I loved to hate the BWM. I didn't like the stage three exercises as much as stage 2, although I am dreading doing FSPPs again in stage 4 :P
My finale numbers for stage 3:
Workout A
1 armed DB snatch: 15lb DBs to 20s
DB single leg Romanian DL: Loved this one! 20lb DBs to 30ln DBs. I had a really hard time gripping those though!
BB bent over row: 55lbs to 70lbs
DB single arm overhead squat: I found this one really difficult. I didn't really move up in weight until the fourth workout. 8lbs and 15lbs went up to 10lbs and 20lbs last week, finally!
DB incline bench press: 20lb DBs to 30lb DBs but could only manage to do 5 reps with the 30s
Planks: got 90 seconds most of the time. A few times I dropped at 85 seconds. I am so scared for 120 seconds in stage four; my lower back gets so sore!
Reverse wood chop: 15lb DBs to 25lb DBs
Got the BWM down from 3:35 to 2:54.
Workout B
BB Romanian DL/bent over row: 45lb to 60lb
Partial single leg squat: 10lb plate to 30lb DB
Wide grip lat pull down: 75lb to 90lb. 75lb with only six reps was too easy but I couldn't manage the six reps without sacrificing form at 90lbs until this last workout. It is finally feeling a bit easier!
Back extension: I hate that machine and always feel like I am going to fall off so I've just been doing Supermans and stuff instead.
YTWL: 3lbs to 5lbs in each hand. I feel like I could go heavier with the Y and W but not the T or L so I stuck with 5s.
Swiss ball crunch: long arm holding 4lbs up to holding 12lbs
Hip flexion: on the ground with 4lbs added up to 12lbs added
Lateral flexion: I use the stability ball and added weight e second week, starting with 8lbs and finishing with 12lbs.
Prone cobras: 90 seconds but I usually only did one set since I was already doing them, and the similar Superman exercise, in place of the back extensions.0 -
Nice numbers pudding you go!
You're gonna have my eternal admiration for your BWM, too.
Onward to 4 - will join you in 2 more weeks! 0 -
I am in awe of your BWM numbers Pudding, I still am nowhere near your beginning time!
This morning was meant to be my last A workout of this stage but I wasn't feeling well when I got to the gym I managed to get as far as finishing the dumbbell bench press and then I had to leave in a hurry to get to the toilet :sick:
I think I will repeat the workout again on Saturday since I didn't really do it today. That means I am STILL not finished the BWM! :mad:0 -
Back extension: I hate that machine and always feel like I am going to fall off so I've just been doing Supermans and stuff instead.
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so glad I'm not the only one!!!
great progress overall, btw! especially in awe of your incline bench press numbers.0 -
Getting close to the end with stage 3 - did it last night. Can't seem to get beyond certain weights. Like I can do 10 reps of incline dumbbell press with 30# dumbbells, but 35# - can't move it.
Couple victories: getting the hang over Romanian bent over dead lifts. 100 second planks. 30# one armed dumbbell snatch.
Hamstring finally healed well enough to take some very short regular and interval runs, felt so good to run - but I've lost some cardio fitness, heart rate was outta control.
Stage 3 seems to work some very specific muscles and parts of muscles, you must need to strengthen to advance to other stages.
Am concerned about lower back issue - wondering whether I should move toward NROL4L when finished with this.
No inches no weight loss, but with the exception of one day, have stuck to cals for the last 10 days. 1600 is tolerable.0
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