Stage 3 & 5
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Lol - 10# total. Although I think I could do 8's next time
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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 -
been meaning to put my stage 3 notes and results.
notes: this stage was tough since i somehow hurt my lower back and no matter what weight i tried it still was strained. the worst exercise was dumbbell single leg romanian deadlift, which should not be that hard but from what i'm hearing as you get older your lower back weakens. the BWM was a challenge and i did meet it head-on improved my time by a minute or more. albeit hopping not really jumping. had some great victories including one armed dumbbell snatch and a few others. i felt like this stage changed things up a bit, i could not do a lot of additional cardio. workouts were really long up to 90 minutes. i did 4 sets of the first two exercises in both workouts and three of the rest. YTWL was like sort of excruciating lol. my hunger came into control, set cals at 1600 (i'm 5'5' AND 150 ~) which at the end of the day must be maintenance for me since i'm sedentary other than working out and did not lose weight or inches. here are my results:
A workout
one armed dumbbell snatch - 15#/6 - 30#/6
dumbbell single leg romanian deadlift: - 40#/6 - 50#/7
barbell bent over row - 50#/8 - 85#/7
dumbbell single arm overhead squat - 10# & 20#/8 - 15# & 25#/8
dumbbell incline bench press - 50#/12 - 60#/8
plank - 90 sec - 100 sec
reverse wood chop -50# - 60#
BWM: 3:50 - 2:15
B Workout
barbell romanian deadlift/bent over row - 70#/7 - 85#/6
partial single leg squat - 40#/7 - 60#/7
wide grip lat pull down - 70#/8 - 85#/7
back extension - 25#/8 - 35#/10
YTWL - 10#/6 - 16#/6
crunch 20#/20 - 25$/25
prone jack- 20 - 24
lateral swiss ball - 20 - 25
prone cobra - 90 sec - 100 sec
on to stage 4, which i love more than 3. :-)0 -
I am starting stage 5 tomorrow and I am NOT happy to see that my old friend BWM is back :P0
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Great numbers Sunshine!0
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Thanks pUdding - you're going to slam the matrix again!)
Hey - has anybody given any thought to what to do after stage 7?0 -
I had to skip the matrix as we had to get on the road for a trip with the boys, but I brought gym clothes and will try to do the BWM and a bit of cardio tomorrow at our resort.
However, the lifting went really well. Was able to go up in weight in pretty much every exercise, compared to where I ended them in stage 3. And I managed all three sets of 120 second planks, but that third set was TOUGH!
Hoping to lift again on Wednesday and Friday to get my three days in, and then cardio tomorrow and Saturday.0 -
Agree Pudding - tonight was my first 5A and it wasn't that bad compared to stage 3. Moved up in weights, BWM still around the same time, but I did it at the end of the long long workout. Did 4 sets of everything but it was my first stage 5 so I eased in with 6-10 reps of weights either at or slightly heavier than where I left off in stage 3. I tried this nebula machine for bent over rows, it's not really a machine but it seemed a bit safer and easier on your lower back for bent overs, worked out well. I think the bar weighs around 20? Anyway, back is only growling a little instead of barking like last time 0
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Marking so I remember to post my numbers from stage 5 0
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My final numbers for stage 5:
One armed DB snatch: 20---25lbs
DB single leg Romanian DL: love this move! 30lb DBs---65lb BB. I can't grip the 35lb DBs well enough but the 30s were no longer challenging so I tried the BB. It was a LOT harder because it forces you to balance even more.
BB bent over row: 65---80lbs
DB single arm overhead squat: found this very hard, especially when the left arm was raised. 10&20lb----15&25lb
DB incline bench press: I stuck with 30lb weights the whole time. I tried 35s once near the end but couldn't hold them above my head, yet I feel ready to move on from the 30s. I see stage 7 uses a BB so maybe that will be more doable for me.
Planks: I found three sets of 120 seconds so much more difficult than two sets and only two workouts (the first and the third) was I able to hold for 120 seconds all three sets. The last workout I could only hold for 90 seconds each set. I am just all over the place with these!
Reverse wood chop: 25---30lbs but 30 was really a struggle.
BB Romanian DL: I found towards the end I was getting to a point where I could go heavier on the DL part but could barely eke out the rows with that weight. 60---80lbs
Partial single leg squat: I started with a 30lb DB and then switched to the 45lb BB on my back for the last two workouts.
Wide grip lat pull down: 90---105lbs
Back extension: I only just figured out how to use this machine this stage :P I started with a 10lb plate and moved on to 25lb
YTWL: 5lb DBs --- 10lb DBs
I got really bored of the ab exercises and prone cobra in this stage so I changed moves for some others (decline and incline crunches, the former using a 10lb plate. I also did those side bends for obliques, using a 30lb DB. The prone cobras I didn't do 4 sets and rather just held one for 2 minutes at the end of my workout; it felt more effective and challenging to me.
BWM: The first three workouts were not great in that I wasn't even close to my time from stage 3. Something happened in the fourth workout and I beat my fastest stage 3 time by six seconds, finishing in 2:48 0 -
I just finished stage 3!!! Figured even though this thread is quiet, I would add my starting and finishing weight
A:
DB 1 arm snatch: 7.5lb--->20lbs
SLRDL: 20lbs--->40lbs (total- 2x20) - grew to really like these, and fell over less often.
BBBOR: 45---->65lbs
DB single arm OH Squat: 5 & 10lbs----> 10+20 lbs - still kind of awkward
DB incline BP: 10x2----> 20x2 (40lbs) liked this one!
Plank-60 sec---->70 sec...so boring!
RWC-30lbs--->35lbs
BWM: 3min 41sec ---> 2min 40sec I shaved a while minute off this!! So pumped about that!!
B:
RDLBOR: 45lbs---> 65lbs - really liked these!
PSLSquat: bw----> 7.5x2 - didn't feel like I got much out of these
WGLatPD: 55lbs---> 70lbs
BackExt: 10lb-->35lbs
YTWLS: 5lbsx2----> 7.5lbsx2, but not great. T's are hard!
SBC: 10lb ----> 25lbs - replaced with glute bridges toward the end--->10lbs/10 reps
Side bends (in lieu of hip flexion) 15x2---> 20x2
Lateral flexion & prone cobras - did a variety of things instead, prone JK, reverse crunch, incline sit ups...
In all it went fine. I feel like this stage was more isolation work and balance. I miss the strength building phases.0 -
I will be starting stage 3 next Friday. You ladies have me scared. LOL0
