Stage 3
Replies
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Tonight, I do Stage 3/B, but I have a problem. For YTWL, I have a bench, but the metal on the sides get in the way. Does that make sense? I can't do the T. I may not be able to do the W or L. Any suggestions?
Use a ball instead of the bench?0 -
I'm starting 3A today. I'm scared for the BW matrix! I have horrible foot problems and have actually broken a bone while jumping before. I'm not 100% sure that it won't happen again...0
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I didn't do the jumping moves part of the BWM for my first A workout because I was already worn out. I have no problem with not doing them at all! I don't want to hurt my knees.0
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hi guys! just started stage 3 workout a- did the bwm- it was soo hard! im so happy i'm done with that one for a least a few days.
for the one leg dead lift, is anyone else finding it slightly hard to keep their balance? i am doing them but every so often i start swaying from side to side.
anyway, going to go relax- i'm pooped from that workout!
good luck everyone!0 -
Here are my starting stats for Workout A:
One-armed DB Snatch - 20lb DB
Single Leg Romanian DL - 20lb DB
Barbell Bent-Over Row - 65lb (I should have done a lot more.)
DB Single Arm Overhead Squat - 5lb DB/20lb DB
DB Incline Bench Press - 25lb DB
Plank - 1 set 30s (My core was dead since I had a very long singing rehearsal that morning and it laughed at me when I tried to plank, so I barely did one 30s set. Couldn't do any more!)
BWM: I'm not doing this because of my bad feet.
I'm not sure how I feel about this stage yet. I went to the gym when I was starving, dehydrated, and had a raging headache, so I wasn't performing "up to snuff." But it was important that I start this weekend. I worry if I put things off too long. I won't be able to do Workout B until Thursday or Friday because my hips are 3in off and need adjusting. :ohwell:0 -
Good morning my NROL4W friends, I started Stage 3 today!
One-armed DB Snatch - 15lb DB
Single Leg Romanian DL - 15lb DB
Barbell Bent-Over Row - 65lb
DB Single Arm Overhead Squat - 15lb DB
DB Incline Bench Press - 45lb DB
Plank - 90 but I collapsed on the 2nd for 5 sec and finished
BWM - I should have timed it. OMG that's a killer!!0 -
WTF???? Started stage 3 today and took so much longer than other stages!
And what is with the single arm squat???? I could NOT do it! It is soooo awkward for me!!! Is it a flexibility thing because I am SO not flexible!!!
Starting weights:
One-armed DB Snatch - 25lb DB
Single Leg Romanian - 15 lb DBs
Barbell Bent Over Row - 50 lb
DB Single Arm Overheard Squat - 10lb DB
DB Incline Bench Press - 20 lb DBs
Plank - all 3 sets at 90 secs
Reverse Wood Chop - 17lbs cable weight
BWM - 4:45 sec first set. (forgot to time second set)0 -
Just realised that by the end of stage 3 (which will be by xmas for me) we'll be half way through NROL4W!!!
I have amazed myself with what I've achieved so far - wonder where I'll be in another three months?0 -
Mrs Agi - I will be the same as you but think I will go straight in to stage 4 (allow myself to feast on lovely food too) and then have the week off when I go skiing over new year. I am loving the muscles in my arms which have just decided to appear. Feel really strong and so enjoying it. Did S3B3 today so only one more of each to go!0
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Cangirl, don't worry B is much shorter but then you have the HIIT to add on the end. I often do the HIIT on the day after lifting if I run out of time in the gym but did it straight after today and really felt good after.
The single arm overhead squat really is a killer! I can only use 2.5kg in the arm above my head and 5kg in my other arm and still my form is shocking. It is getting better but still pretty hard. One thing I think I am good at is the ballance one leg things as I can do 33lbs (15kg) on the romanian single leg dl.
and got my bent over row to 80lbs0 -
What aspect of the single arm overhead squat do you find difficult?WTF???? Started stage 3 today and took so much longer than other stages!
And what is with the single arm squat???? I could NOT do it! It is soooo awkward for me!!! Is it a flexibility thing because I am SO not flexible!!!
Starting weights:
One-armed DB Snatch - 25lb DB
Single Leg Romanian - 15 lb DBs
Barbell Bent Over Row - 50 lb
DB Single Arm Overheard Squat - 10lb DB
DB Incline Bench Press - 20 lb DBs
Plank - all 3 sets at 90 secs
Reverse Wood Chop - 17lbs cable weight
BWM - 4:45 sec first set. (forgot to time second set)0 -
Did my first 3A workout today. I was supposed to start last Monday but have had an awful sinus infection so today was the first day I felt up to doing a workout. So that was part of my problem...it's been almost 2 weeks since I lifted.
But holy crap I did not expect it to be so hard! I actually loved it much more than stage 2, but I know I will not be able to sit tomorrow without crying. My quads already hurt so bad I can't imagine what tomorrow will bring!
By the time I got to the BWM, I physically could not do the jump lunges. For the first round I just did the 24 squats and 24 lunges, then rested and did 24 jump squats and 24 regular lunges. No one ever said the BWM was easy, but I thought I would at least be able to do all the reps!
A quick question also...I wore my HRM today because I wanted to see how many calories I burned doing the BWM. I wore it for the entire workout and it said I burned 550 cals in 65 minutes. Is that even possible?0 -
Did my first 3A workout today. I was supposed to start last Monday but have had an awful sinus infection so today was the first day I felt up to doing a workout. So that was part of my problem...it's been almost 2 weeks since I lifted.
But holy crap I did not expect it to be so hard! I actually loved it much more than stage 2, but I know I will not be able to sit tomorrow without crying. My quads already hurt so bad I can't imagine what tomorrow will bring!
By the time I got to the BWM, I physically could not do the jump lunges. For the first round I just did the 24 squats and 24 lunges, then rested and did 24 jump squats and 24 regular lunges. No one ever said the BWM was easy, but I thought I would at least be able to do all the reps!
A quick question also...I wore my HRM today because I wanted to see how many calories I burned doing the BWM. I wore it for the entire workout and it said I burned 550 cals in 65 minutes. Is that even possible?
I still have yet to finish the BWM!
and I am due to do A4 tomorrow but have over extended my knee. Don't think I will be doing anything tomorrow!0 -
Did my first 3A workout today. I was supposed to start last Monday but have had an awful sinus infection so today was the first day I felt up to doing a workout. So that was part of my problem...it's been almost 2 weeks since I lifted.
But holy crap I did not expect it to be so hard! I actually loved it much more than stage 2, but I know I will not be able to sit tomorrow without crying. My quads already hurt so bad I can't imagine what tomorrow will bring!
By the time I got to the BWM, I physically could not do the jump lunges. For the first round I just did the 24 squats and 24 lunges, then rested and did 24 jump squats and 24 regular lunges. No one ever said the BWM was easy, but I thought I would at least be able to do all the reps!
A quick question also...I wore my HRM today because I wanted to see how many calories I burned doing the BWM. I wore it for the entire workout and it said I burned 550 cals in 65 minutes. Is that even possible?
I did the whole BWM, but only 1x. I couldn't have done a 2nd one if my life depended on it. Room for improvement
I wear my HRM all the time and get big calorie burns. I've never questioned it. They are consistently within the same range, depending on my exertion and the duration of the workout. What I've never done but will one of these days, is to wear my HRM all day and see what sort of calorie burn it gives for all my walking etc.0 -
What aspect of the single arm overhead squat do you find difficult?WTF???? Started stage 3 today and took so much longer than other stages!
And what is with the single arm squat???? I could NOT do it! It is soooo awkward for me!!! Is it a flexibility thing because I am SO not flexible!!!
Starting weights:
One-armed DB Snatch - 25lb DB
Single Leg Romanian - 15 lb DBs
Barbell Bent Over Row - 50 lb
DB Single Arm Overheard Squat - 10lb DB
DB Incline Bench Press - 20 lb DBs
Plank - all 3 sets at 90 secs
Reverse Wood Chop - 17lbs cable weight
BWM - 4:45 sec first set. (forgot to time second set)
I don't know if it's a range of motion thing??? I'm in decent shape and I can do body weight squats no problem...but when I try to squat with a weight straight up in the air, my arm just doesn't want to stay in an upward position! Maybe I should try an even lower weight??? I will try next week. And I'll also look it up on Youtube to be sure I'm doing it properly! Thanks0 -
Did my first 3A workout today. I was supposed to start last Monday but have had an awful sinus infection so today was the first day I felt up to doing a workout. So that was part of my problem...it's been almost 2 weeks since I lifted.
But holy crap I did not expect it to be so hard! I actually loved it much more than stage 2, but I know I will not be able to sit tomorrow without crying. My quads already hurt so bad I can't imagine what tomorrow will bring!
By the time I got to the BWM, I physically could not do the jump lunges. For the first round I just did the 24 squats and 24 lunges, then rested and did 24 jump squats and 24 regular lunges. No one ever said the BWM was easy, but I thought I would at least be able to do all the reps!
A quick question also...I wore my HRM today because I wanted to see how many calories I burned doing the BWM. I wore it for the entire workout and it said I burned 550 cals in 65 minutes. Is that even possible?
I did the whole BWM, but only 1x. I couldn't have done a 2nd one if my life depended on it. Room for improvement
I wear my HRM all the time and get big calorie burns. I've never questioned it. They are consistently withissn the same range, depending on my exertion and the duration of the workout. What I've never done but will one of these days, is to wear my HRM all day and see what sort of calorie burn it gives for all my walking etc.
The first time I wore my HRM I burned 620 in 60 minutes and that was with Stage 2. This time Stage 3A I only burned 500 in 65 minutes. I've since come to learn that the number is quite inaccurate for strength training and that I probably only burned about 300! My workout was definitely not great but I find that with each stage my first couple of workouts are just figuring things out. Do you guys find that too?
As for the BWM, I had to pause a few times to catch my breath especially with the jump squats at the end. I hope I'll grow to love them. LOL
On to Stage 3B tomorrow - any advice!0 -
What aspect of the single arm overhead squat do you find difficult?WTF???? Started stage 3 today and took so much longer than other stages!
And what is with the single arm squat???? I could NOT do it! It is soooo awkward for me!!! Is it a flexibility thing because I am SO not flexible!!!
Starting weights:
One-armed DB Snatch - 25lb DB
Single Leg Romanian - 15 lb DBs
Barbell Bent Over Row - 50 lb
DB Single Arm Overheard Squat - 10lb DB
DB Incline Bench Press - 20 lb DBs
Plank - all 3 sets at 90 secs
Reverse Wood Chop - 17lbs cable weight
BWM - 4:45 sec first set. (forgot to time second set)
I don't know if it's a range of motion thing??? I'm in decent shape and I can do body weight squats no problem...but when I try to squat with a weight straight up in the air, my arm just doesn't want to stay in an upward position! Maybe I should try an even lower weight??? I will try next week. And I'll also look it up on Youtube to be sure I'm doing it properly! Thanks
I totally understand, I thought One arm squat would be pretty easy, start out with a med-easy weight 15lbs. I started down and not only almost fell over but about bashed my head in with weight. This excercise is extreamly awkward for me as well. ended up using 8lbs and pulling some pretty amusing faces of strain along the way. Room for improvement? I think yes
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Was supposed to have started my first workout of this stage on Wed this week, but I've been so busy getting Christmas shopping done and yesterday/today packing boxes for an office move at work I'm exhausted and I'm struggling to keep my eyes open! I have family visiting this weekend, but will try to get a session in if I can. If not it will be Monday. Have a great weekend all.0
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Best laid plans...
I had all my gym stuff out for the morning, but then my 3 year old woke up at midnight with a fever and had puked all over himself. It was a restless night for all. Therefore, skipped the gym for obvious reasons.
Plan on going to a class tomorrow and starting stage 3 again next week...0 -
Best laid plans...
I had all my gym stuff out for the morning, but then my 3 year old woke up at midnight with a fever and had puked all over himself. It was a restless night for all. Therefore, skipped the gym for obvious reasons.
Plan on going to a class tomorrow and starting stage 3 again next week...
awww.. poor thing. Hope the little one feels better and you get some sleep!
I like this stage and I can do these exercises with some weight, except for that quarter squat! Thought I was going to fall over!0 -
First B workout today...after 4 days of rest from the A workout that kicked my tail on Thursday. I have to say I must be one of the few who love this stage! Looking at the exercises for B I was afraid I would feel indifferent to them like I did the 2B ones, but I actually loved it!
The barbell romanian deadlift with bent over row was great! I started out with 40lbs just to see because I wasn't sure about the row part. Realized that was too light so I did 1 set at 50lbs then 2 at 70. I can deadlift around 100, but will have to build up more strength for the row.
I also didn't mind the partial squats - lost my balance quite a bit but overall not so bad.
I had been dreading the YTWL after reading comments here but actually quite enjoyed it. Much more challenging than I expected - I did 6# for all three sets and by the end my arms were jelly!
I was concerned after 3A that this stage was too focused on legs - it felt great today to focus on arms and shoulders a bit.
I'm planning to do my HIIT on Wednesday with the BWM. Adding each of those to workouts that already take longer than an hour doesn't work in my schedule. The two of them seem to be a pretty good workout all on their own!0 -
Best laid plans...
I had all my gym stuff out for the morning, but then my 3 year old woke up at midnight with a fever and had puked all over himself. It was a restless night for all. Therefore, skipped the gym for obvious reasons.
Plan on going to a class tomorrow and starting stage 3 again next week...
Poor thing! Hope your little one is feeling better and you were able to restart stage 3 again today. My 3 year old has been sick pretty much non stop since August (started pre-school this year) so I feel your pain.0 -
Finally made it to the gym tonight for my 1st Stage 3 workout 12 days after finishing Stage 2. I'm so glad I did, I feel really pumped/knackered!
I've been struggling a bit with my motivation (I'm a proper bah humbug lol). Been eating horribly what with works Christmas meals etc and had family over for the weekend which was exhausting, but I dragged myself down to the gym tonight because I really didn't want the dreaded DOMS to kick in. I now feel really pumped, mojo restored and I have to say I like this stage much more than Stage 2. Boy that BWM is tough!
Hoping the DOMS will be kind to me and all being well I'll try workout B if I get chance before I fly out to the Alps for a week skiing on Saturday (yay!!)
Starting stats:
One arm Dumbbell snatch - 10kgs
DB single leg Romanian DL - 7kgs each hand (can really feel this on the left leg, not so much on the right leg).
BB bent over row - 20kgs (squat stands were in use so this was the heaviest BB I could grab)
DB single arm overhead squat - 7kgs & 4kgs
DB incline bench press - 7kgs (should've gone heavier and will do next time)
Plank - 90s
Reverse Wood chop - No. 4 on rack (whatever that is)
BWM - 1st set 4 mins 15 secs but realised I'd only done 12 lunges/jump lunges instead of 24! 2nd set 5 mins 9 secs (lots of pauses/resets to catch my breath!)
I'm pretty certain that my skiing will improve thanks to the additional strength I have in my legs since starting NROL4W (once they've recovered!)
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First B workout today...after 4 days of rest from the A workout that kicked my tail on Thursday. I have to say I must be one of the few who love this stage! Looking at the exercises for B I was afraid I would feel indifferent to them like I did the 2B ones, but I actually loved it!
The barbell romanian deadlift with bent over row was great! I started out with 40lbs just to see because I wasn't sure about the row part. Realized that was too light so I did 1 set at 50lbs then 2 at 70. I can deadlift around 100, but will have to build up more strength for the row.
I also didn't mind the partial squats - lost my balance quite a bit but overall not so bad.
I had been dreading the YTWL after reading comments here but actually quite enjoyed it. Much more challenging than I expected - I did 6# for all three sets and by the end my arms were jelly!
I was concerned after 3A that this stage was too focused on legs - it felt great today to focus on arms and shoulders a bit.
I'm planning to do my HIIT on Wednesday with the BWM. Adding each of those to workouts that already take longer than an hour doesn't work in my schedule. The two of them seem to be a pretty good workout all on their own!
I love this stage too! Both A & B, though I agree, the BWM and HIIT together could easily be a C workout. I really don't have the time to do HIIT after B, and BWM just kills me right now. You're doing 3 sets of A? My plan is to do 3 sets starting next week, for the 3rd and 4th run.
I did A today and didn't have my earlier log with me, so I did what I thought were the weights I'd used last Wed. I think I must have added some to the overhead squat, but I made it. I also think I might have missed form on the snatch. The reast was just fun! I am using a plate for the woodchop, not the machine. I used 10# but I think I should probably step up to 25. I honestly don't remember what I did on the incline bench press - boo!0 -
I love this stage too! Both A & B, though I agree, the BWM and HIIT together could easily be a C workout. I really don't have the time to do HIIT after B, and BWM just kills me right now. You're doing 3 sets of A? My plan is to do 3 sets starting next week, for the 3rd and 4th run.
I did A today and didn't have my earlier log with me, so I did what I thought were the weights I'd used last Wed. I think I must have added some to the overhead squat, but I made it. I also think I might have missed form on the snatch. The reast was just fun! I am using a plate for the woodchop, not the machine. I used 10# but I think I should probably step up to 25. I honestly don't remember what I did on the incline bench press - boo!
I did 3 sets for both the first A and B workout. Was that not right? Dangit now I need to go back and read! Great job increasing weights!!0 -
3 sets are optional. I am going to do three for the last 2 workouts and really push the weights. Um... I can just about guarantee you that I will NOT be doing 3 BWM!0
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I thought it was 3 sets too???0
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I thought it was 3 sets too???
I'm doing 3 sets. I had no idea they were optional. But come on, it's only 6 reps...so 3 sets should be fine!0 -
Ha, the irony is I re-did 3A today and thought it was 3 sets of 8, so I ended up doing more! So much of a better workout today now that I *know* the exercises and could push myself.
Used 30# for the dumbell snatch - woo hoo me!
My rows suck. I hate doing back. I don't know why!
I beat my BWM time by a minute! Today's first round: 3:55 Second round: 4:05 They seemed so much easier today -- still brutal but didn't have to catch my breath as much....0 -
What aspect of the single arm overhead squat do you find difficult?WTF???? Started stage 3 today and took so much longer than other stages!
And what is with the single arm squat???? I could NOT do it! It is soooo awkward for me!!! Is it a flexibility thing because I am SO not flexible!!!
Starting weights:
One-armed DB Snatch - 25lb DB
Single Leg Romanian - 15 lb DBs
Barbell Bent Over Row - 50 lb
DB Single Arm Overheard Squat - 10lb DB
DB Incline Bench Press - 20 lb DBs
Plank - all 3 sets at 90 secs
Reverse Wood Chop - 17lbs cable weight
BWM - 4:45 sec first set. (forgot to time second set)
I don't know if it's a range of motion thing??? I'm in decent shape and I can do body weight squats no problem...but when I try to squat with a weight straight up in the air, my arm just doesn't want to stay in an upward position! Maybe I should try an even lower weight??? I will try next week. And I'll also look it up on Youtube to be sure I'm doing it properly! Thanks
I totally understand, I thought One arm squat would be pretty easy, start out with a med-easy weight 15lbs. I started down and not only almost fell over but about bashed my head in with weight. This excercise is extreamly awkward for me as well. ended up using 8lbs and pulling some pretty amusing faces of strain along the way. Room for improvement? I think yes
We'll work through the stupid one-armed squat thing together - I went with 8lbs today too. Still felt awkward. And it feels like I'm holding a 'barbie' weight! LOL0
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