Stage 3
Replies
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OK.. end of S3.stats
A:
1-arm DB snatch: 15 > 25 (left side needs to catch up with right.. 25 got easier for the right, but really struggled with my left)
DB single leg DL: 30 (2x15) > 50 (2x25)
BB bent-over row: 45 > 70
DB OH squat: 6/30 (10/20) > 6/45 (15/30)
DB incline BP: 6/40 (2x20) > 6/50 (2x25)
Plank 90 > 90
RV Wood Chop 6/35 > 6/90
BWM 2:23 (slowest), 1.55 (fastest)
B:
BB DL row 45 > 75
Partial SL squat BW > 50 (2x25)
WG lat pulldown 60 > 70
Back extension 10 > 35
YTWL 12 (2x6) > 14 (2x7)
Prone Cobra 90 > 900 -
Stage 3 starts for me today
Quick question. Do you guys miss the squats and deadlifts? I just looked over the A workout and most of it is with dumbbells. Do you feel like you get a really good workout with them? I always beasted on the deadlifts and barbell squats and I'm just worried I wont get a good workout.
Yes, I do miss back squats & deadlifts although I do feel that stage 3 gives me a good workout. I HATED stage 2 and was really glad to see the back of it, really enjoying stage 3 and not looking forward to finishing it - just off to do 3B for the third time now.0 -
Hello all - just started stage 3 this week. Mon did 3A and today 3B. Due to vacations, illness and general summer chaos I took a much longer break between stage 2 and 3 so I had to drop down in weight some but I really am liking stage 3 so far. I dropped to only 3 lbs for those YTWL's but I figured form was more important in those than numbers. I am NOT really digging those partial one leg squats. I had knee surgery about 1 yr ago so I am just going to take those easy and not stress. Looking forward to learning from all of you guys!0
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donnavj - I'm not overly struck on the partial one leg squats either, my knees don't love things like that. I have found doing them off a step (unweighted) to be the best plan - I casn certainly feel it but it isn't hurting my knees.
I finished workout A, so here are my start/end stats: (strange numbers as converted from kg)
one-arm OH snatch: 6.6-->19.8 lb. (probably could have gone higher though :-/)
DB 1-leg Romanian DL: 6.6-->27.5 lb. - not sure about the balance on this one
barbell bent-over row: 90.2-->115.5lb.
1-arm OH squat: 6.6/17.6-->13.2/27.5 lb.
DB incline bench press: 35.2-->66 lb. (2x17.6 --> 2x33)
Plank: longest 2x45-->longest 90 (x3).
Reverse woodchop: 13.2-->24.2 lb.
BWM didn't really improve but was never longer than 3 mins to start with - not sure it got any easier on my legs at all though!!
Karen - very impressed on YTWL with 10lb dumbbells - wow!!0 -
There seems to be a lot of people disappointed in their YTWL weights. I thought I'd pop my head in and try to reassure you. This exercise is not a deltoid (shoulder) exercise primarily, so you shouldn't be thinking that you could do the same types of weight as for the military press or other shoulder presses. It is almost entirely rotator cuff. INSIDE your shoulder are four tiny muscles that have to work together to be able to move your shoulder around in its socket without injury. It is hard to train these muscles, so most don't bother and end up with a shoulder injury later on. I was really pleased to see these in this workout plan for that reason. In terms of weight (I was once a personal trainer), most women should be thrilled if they can do these with a filled water bottle. The fact that you ladies are doing 5, 7,5, and 10 pounds is INCREDIBLE! So, way to go! And don't underestimate the importance of these...for things like the clean and press, and particularly the snatch, your rotator cuff muscles are a critical piece of the puzzle. They're just so tiny!0
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Thanks for posting about YTWL's Joanne I needed to hear that. I was feeling so wimpy all of a sudden. Great explanation0
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Finished 3B today...
here are my stats: (strange numbers as converted from kg)
Barbell Romanian Deadlift/ row: 90.2 lbs --> 132lb (failed on the last one of the third set though)
Partial Single Leg Squat: bw
Wide Grip Lat Pulldown: 56.3 lbs -->123.2lb / 107.8lb (half the set at heavier weight, the machine increases by 15.4lb)
Back Extension: - on swiss ball
YTWL: - 2x4.4lb dumbbells --> 2x8.8lb dumbbells
Prone Cobra: - 2 x 45 --> 90
Off to stage 4 for me......0 -
Finished 3B today...
here are my stats: (strange numbers as converted from kg)
Barbell Romanian Deadlift/ row: 90.2 lbs --> 132lb (failed on the last one of the third set though)
Partial Single Leg Squat: bw
Wide Grip Lat Pulldown: 56.3 lbs -->123.2lb / 107.8lb (half the set at heavier weight, the machine increases by 15.4lb)
Back Extension: - on swiss ball
YTWL: - 2x4.4lb dumbbells --> 2x8.8lb dumbbells
Prone Cobra: - 2 x 45 --> 90
Off to stage 4 for me......
Nice numbers!!! Are you taking a rest week, or going straight to stage 4 next week?0 -
When you guys do the deadlift/row combo did you start with the same weight you've been deadlifting? I don't know if I can do a row with 155 or not.0
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When you guys do the deadlift/row combo did you start with the same weight you've been deadlifting? I don't know if I can do a row with 155 or not.
No, I had to use less weight than my deadlift, and less than I could row on the seated row. If you can deadlift 155, I'd suggest trying the DL/row at 95 (45 lb. bar + a 25 lb. plate on each side), and incease from there if it feels too easy, or reduce if it's too hard.0 -
When you guys do the deadlift/row combo did you start with the same weight you've been deadlifting? I don't know if I can do a row with 155 or not.
No, I had to use less weight than my deadlift, and less than I could row on the seated row. If you can deadlift 155, I'd suggest trying the DL/row at 95 (45 lb. bar + a 25 lb. plate on each side), and incease from there if it feels too easy, or reduce if it's too hard.
Thanks. I thought that seemed nuts
and I had no idea where to start. Ill give that one a shot. On the row in the A workout I'm at 80/90 so maybe I can move up quick there too. 0 -
Finished 3B today...
here are my stats: (strange numbers as converted from kg)
Barbell Romanian Deadlift/ row: 90.2 lbs --> 132lb (failed on the last one of the third set though)
Partial Single Leg Squat: bw
Wide Grip Lat Pulldown: 56.3 lbs -->123.2lb / 107.8lb (half the set at heavier weight, the machine increases by 15.4lb)
Back Extension: - on swiss ball
YTWL: - 2x4.4lb dumbbells --> 2x8.8lb dumbbells
Prone Cobra: - 2 x 45 --> 90
Off to stage 4 for me......
Great results!! thats a wicked row..
i think im gonna start again for stage 3.. i had this week off exercising due to life... pfft..life... how dare you get in the way of my fitness,,0 -
When you guys do the deadlift/row combo did you start with the same weight you've been deadlifting? I don't know if I can do a row with 155 or not.
I didn't even finish with what I can deadlift! The row makes quite a difference!
Karen - I'm not taking a week off, I had six days in the middle of stage 3 so keen to carry on. Saying that, off to my parents for a few days... Not sure of the gym situation in their area.
Edited to take what I wrote out of quotes!0 -
Karen - I'm not taking a week off, I had six days in the middle of stage 3 so keen to carry on. Saying that, off to my parents for a few days... Not sure of the gym situation in their area.
Cool - see you in stage 4 then. I wanted to start it Monday, but DH is out of town & I have no childcare @ 5:30 am to go to the gym and don't have enough equipment (or motivation) at home, so I'm starting Tuesday instead. I can't wait! This rest week I'm taking now seems like it's taking FOREVER! 0 -
So, I started Stage 3 today. Here is my issue with the dumbbell single-arm overhead squat, I feel it in my lower back and I CANNOT keep my arm straight over my head and squat. Does this make sense? I have to bring my upper arm forward in order to squat and keep my feet flat. I could squat bringing my heels off the floor but I think that defeats the purpose of the excercise. Any thoughts advice? Oh I did the first 2 sets with 7/15 dumbbells and the last with 5/10 to see if it would make it better, it didn't. Thanks in advance.
- JoAnna0 -
So, I started Stage 3 today. Here is my issue with the dumbbell single-arm overhead squat, I feel it in my lower back and I CANNOT keep my arm straight over my head and squat. Does this make sense? I have to bring my upper arm forward in order to squat and keep my feet flat. I could squat bringing my heels off the floor but I think that defeats the purpose of the excercise. Any thoughts advice? Oh I did the first 2 sets with 7/15 dumbbells and the last with 5/10 to see if it would make it better, it didn't. Thanks in advance.
- JoAnna
It took me until workout 3 before I could do these and I still only do a partial....not anywhere close to parallel. For the second workout, I actually did it with body weight only, just to figure out the body movement. Then added weight back for workout 3. These are not my favorite. Can you tell? :laugh:0 -
yeah i went down to 7.5 & 12.5 weights for that one.. its soo awkward..
I decided to add in an extra set of A & B... sort of starting again i guess since i had a week off..
good improvement on my BWM time last night though.. i was proud of that.. its still hard as hell though.0 -
So, I started Stage 3 today. Here is my issue with the dumbbell single-arm overhead squat, I feel it in my lower back and I CANNOT keep my arm straight over my head and squat. Does this make sense? I have to bring my upper arm forward in order to squat and keep my feet flat. I could squat bringing my heels off the floor but I think that defeats the purpose of the excercise. Any thoughts advice? Oh I did the first 2 sets with 7/15 dumbbells and the last with 5/10 to see if it would make it better, it didn't. Thanks in advance.
- JoAnna
I found that my form improved when I turned my upper arm so that the palm/wrist was facing away from my body-- that helped me keep my body upright. Also I make sure my toes are pointed out a bit, that really helps me keep my knees over my feet and get my butt down. And I feel it mostly in my back, too. I think that may be the point of this exercise, to strengthen the back for squats. I'm using 20/5 (I don't have the right weights to do it at the ratio in the book, in fact I'm using a 5# plate... kindof awkward). I really like this movement, I think it's corrected my squat in a lot of ways. If you don't have lighter weights than 5s, maybe you could even do it with your arm simply balanced above your head for now.
I just did those last night and my posture today is kindof hilarious-- chest up like I'm 12 and proud of my new booblets :laugh:0 -
Redid my 3 - 1B today.
Barbell Romanian Deadlift/ row: 85 lbs
Partial Single Leg Squat: bw on step
Wide Grip Lat Pulldown:105 lbs
Back Extension: using the back extension equipment
YTWL: -skipped it - didnt have time
Prone Cobra: -3 x 60 seconds only.
I love the Barbell Romanian Deadlift/ row!!!0 -
Im half way done stage 3 now...
and im beginning to drift.. and just do the exercises that i like, and previous ones from past stages.. hahha0 -
Im half way done stage 3 now...
and im beginning to drift.. and just do the exercises that i like, and previous ones from past stages.. hahha
Which ones don't you like?0 -
the main one i don't like is that dumb single hand overhead squat.0
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I just did 3A for the first time today. That dumbell single arm overhead squat is something else! The whole thing was pretty challenging for me. I didn't know if I was going to cry or throw up during the Body Weight Matrix, so I just kept going. I had to rest a few times during the second BWM, but I'm proud of the fact that I finished. I think the lunge jumps are really awkward, so I hope they get easier as I do them more.
I can't believe I'm looking forward to 3B and the intervals that follow.0 -
I just finished Stage 2 and I am starting Stage 3 tomorrow. Great topics in this thread. I will be studying my exercises tonight to prepare for tomorrow.0
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3B was a lot easier for me than 3A. Although, I agree that the YTWLs are not fun at all.
I was surprised that I felt pretty good running my intervals, even though I increased the incline on my treadmill from 1% to 1.5%. I'm even considering doing a spin class after my workout for my intervals like I used to do with Stage 1. I just need to time it right so I can finish my workout in time to get to the class.
I am really not looking forward to 3A and the body weight matrix again. I hope it gets easier as I do it more.0 -
I did the first workout and I thought it was pretty easy until I started the Body Matrix. That kicked my butt. I woke up this morning sore everywhere. I guess it wasn't so easy after all. I also burned over 600 calories during the workout.0
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Just started stage 3 today. Does anyone else feel that the 105 second break is too long?0
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I'm the first to admit I hate the long breaks. However, if you're really pushing yourself on every one of your six reps, and trying to increase your weights as you can, you NEED the 105 seconds. I've done both a and b trying to get through them quickly - ie. i reduced my break times. In both instances, I just didn't have the stamina to do the same weights I had done the week before - nevermind increasing them. The times are there for a reason. The recovery is essential.0
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I'm the first to admit I hate the long breaks. However, if you're really pushing yourself on every one of your six reps, and trying to increase your weights as you can, you NEED the 105 seconds. I've done both a and b trying to get through them quickly - ie. i reduced my break times. In both instances, I just didn't have the stamina to do the same weights I had done the week before - nevermind increasing them. The times are there for a reason. The recovery is essential.
I guess I will try to push harder then! I feel like my weights are pretty good but maybe I'll up them and see how I do, I can always go back down! I am definitely getting my heart rate up (140-160) depending on the exercise but then I'm down to 105-115 well before the end of the rest time and feel like I should be doing something again.0 -
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