Stage 3
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I too do 3 sets. I find the overhead squat very challenging too, but I quite like it and much prefer it to the dreaded lunges/split squats!
My deltoids are still very sore today after Monday's workout (beginning to think I didn't grab the DB tight enough and allowed my delts to take most of the weight?). Think I'll just do the HIIT at home on the rowing machine tonight. The next few days will be pretty stressful getting stuff done at work and packing etc before I go on holiday on Saturday. Will then start Stage 3 over when I get back and hopefully feel super powerful having spent a week at altitude lol.0 -
Tried 3B for the first time today...didn't like it...especially the one leg squat (awkward!) and the YTWL and my 5lb barbie weights. Where's the POWER??? LOL0
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Tried 3B for the first time today...didn't like it...especially the one leg squat (awkward!) and the YTWL and my 5lb barbie weights. Where's the POWER??? LOL
I will FINALLY be doing 3B today. Almost 2 weeks after I did my first 3A. I'm grateful to be working a lot this season, but annoyed that it's cut into my gym time!0 -
FINALLY got in my first B workout! Starting stats:
BB Romanian DL - 85LB
Partial Single Leg Squat - BW
Wide Grip Lat Pulldown - 90LB
YTWL - 7.5LB
Swiss Ball Crunch - 12lb ball, 2 sets of 12
Prone Jackknife - 2 sets of 12
Hip Flexion w/crunch - 2 sets of 12
No time for prone cobra. And I was starving. I love Stage 3!0 -
I did the first A workout of stage 3 today, I really liked it! Once I figured out the logistics of the first exercise, I liked it. I was loving the burn with the single overhead squat thing too. Probably will be sore tomorrow, I'm worried about the length of B, we'll see tomorrow I guess.0
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Ok so I did B today, with the first exercise, the deadlift plus row, do you do the deadlift, then the row, then go all the way back to the ground with the barbell, take a second breather and repeat? I wasn't sure if the barbell was supposed to go all the way back to the ground or not.0
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Ok so I did B today, with the first exercise, the deadlift plus row, do you do the deadlift, then the row, then go all the way back to the ground with the barbell, take a second breather and repeat? I wasn't sure if the barbell was supposed to go all the way back to the ground or not.
I think you are supposed to go back down and deadlift up again. That's what I understood from the book, but I could be wrong!0 -
I truly suck at the one arm overhead squat. I even went on Youtube to figure out what I'm doing "wrong"....it's just so awkward for me. I really really hate it! But I'll suck it up...I only have to do it twice more before stage 4...
I feel like my progress has stalled since stage 1...it seemed like such a drastic change from stage 1 to 2....maybe I'm not pushing myself hard enough...0 -
What weights are you using on one arm overhead squat? I really like that one, pushes me, you know. I've been doing 20 low and 15 overhead. I have a much tougher time holding my left arm up though for sure, I almost lost it and crashed my coffee table today.0
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What weights are you using on one arm overhead squat? I really like that one, pushes me, you know. I've been doing 20 low and 15 overhead. I have a much tougher time holding my left arm up though for sure, I almost lost it and crashed my coffee table today.
Ummmm...embarrassed to say 8's or 10's..I find that my squat form is crappy when I do them....my knees go over my toes rather than my butt going back....maybe because I'm not very flexible...??? Annoying.
What do you mean 20 low? 15 overhead? Glad you missed your coffee table. I'm always worried about dropping the dumbell on the first move...
I do 30lb dumbell on the first move (snatch?), 15lbs on single leg deadlift and 25lbs on incline chest press.0 -
What weights are you using on one arm overhead squat? I really like that one, pushes me, you know. I've been doing 20 low and 15 overhead. I have a much tougher time holding my left arm up though for sure, I almost lost it and crashed my coffee table today.
Ummmm...embarrassed to say 8's or 10's..I find that my squat form is crappy when I do them....my knees go over my toes rather than my butt going back....maybe because I'm not very flexible...??? Annoying.
What do you mean 20 low? 15 overhead? Glad you missed your coffee table. I'm always worried about dropping the dumbell on the first move...
I do 30lb dumbell on the first move (snatch?), 15lbs on single leg deadlift and 25lbs on incline chest press.
Please, I just moved UP to 7.5lbs overhead because my left shoulder has problems. So..don't feel so bad! We all have our weak body parts.0 -
You're supposed to hold a weight overhead that's 2x heavier than the one you're holding "low". That's what she means by low and overhead. I've been doing 7.5 and 15 pounds.
What do you mean 20 low? 15 overhead? Glad you missed your coffee table. I'm always worried about dropping the dumbell on the first move...
I am SO far behind though. My workouts for this stage have been so spaced out due to being out of town, getting sick, being snowed in, and the holidays. It's been about two weeks since my last workout!! But I'm making myself go tonight and will be doing 3A (I think!)0 -
You're supposed to hold a weight overhead that's 2x heavier than the one you're holding "low". That's what she means by low and overhead. I've been doing 7.5 and 15 pounds.
What do you mean 20 low? 15 overhead? Glad you missed your coffee table. I'm always worried about dropping the dumbell on the first move...
I am SO far behind though. My workouts for this stage have been so spaced out due to being out of town, getting sick, being snowed in, and the holidays. It's been about two weeks since my last workout!! But I'm making myself go tonight and will be doing 3A (I think!)
OMG, I'm an idiot. I forgot we were supposed to be holding one low in the other hand...LOL!!!!!0 -
Just to clarify, the heavy weight is low between your legs and the lighter weight is the one over your head. The above post has it backwards I think.0
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What are you guys feeling as far as results you've been seeing? I'm three workouts into stage 3 and I'm liking what I'm seeing in my arms and legs, but I want better results in my belly! I could always improve my diet, too many sweets especially this month, but in general, how's everyone in this stage feeling with results in those specific areas?0
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Just to clarify, the heavy weight is low between your legs and the lighter weight is the one over your head. The above post has it backwards I think.
OK, so the "lower" weight is the higher position...got it! Thanks for the clarification. I probably would have done the opposite. Workout A isn't until Wednesday again for me - week 3....
Did 3B today for the second time...really not a fan....especially all the YTML...back extension,...cobra, etc. Bleh.
As for body configuration, I'd love to say my belly has changed but not really. Then again, I've gained about 5 pounds in December due to my indulgences. However, I definitely like my arms and quads these days....I know my belly won't ever be flat again (3 kids!) but hoping I don't look pregnant for too much longer!:ohwell:0 -
Oops yeah that's what I meant!Just to clarify, the heavy weight is low between your legs and the lighter weight is the one over your head. The above post has it backwards I think.
And to answer your other post, out of those parts my legs are definitely showing the most definition/change. I see a slight difference in my arms and tummy. I might take pictures today to compare to the ones I took when I started. I should note that I've really been slacking in this stage. I don't do the body weight matrix, I've only done the HIIT a couple of times, and I always skip doing prone cobra.0 -
What weights are you using on one arm overhead squat? I really like that one, pushes me, you know. I've been doing 20 low and 15 overhead. I have a much tougher time holding my left arm up though for sure, I almost lost it and crashed my coffee table today.
Ummmm...embarrassed to say 8's or 10's..I find that my squat form is crappy when I do them....my knees go over my toes rather than my butt going back....maybe because I'm not very flexible...??? Annoying.
What do you mean 20 low? 15 overhead? Glad you missed your coffee table. I'm always worried about dropping the dumbell on the first move...
I do 30lb dumbell on the first move (snatch?), 15lbs on single leg deadlift and 25lbs on incline chest press.
Please, I just moved UP to 7.5lbs overhead because my left shoulder has problems. So..don't feel so bad! We all have our weak body parts.
I think this particular move does not lend itself to very heavy lifting, nor do a few other moves. I do 15/30 and struggle with form, but not so much that I want to drop down in weight. It's hard to squat back with that weight overhead. My trainer says hold it off your shoulder a bit and back, and it helps me keep the proper form. And I only use 5# on YTWL and body weight on the one leg squat. The rest of the workouts are decent, but I have made some changes to make the extensions, crunches and flexions more challenging and I've added pushups to the B workout. BUT, I still haven't been able to do more than a single BWM and I nearly collapse at that. My planks however, have improved and I am TRYING to pick up legs or arms or do them in pushup position.
Oh and I haven't seen a bunch of change, but certainly my love handles have gone down. No weight loss, but I'm not hardly using the scale right now. I am definitely feeling stronger though.0 -
^^ What's a BWM? Am I dumb for not knowing this?0
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body weight matrix. It's the torture that is the last exercise of Stage 3A0
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Oh ****, when I wrote out my workout onto the generic log form, I totally didn't even see that! I haven't even been doing them! I've done 4 workouts total, 2 A's, guess I'll start now, better late than never. I better go get my book and read up on what the specifics are. I feel even dumber now for not knowing. Doh.0
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Ha I guess that's the first time I cursed on MFP bc those stars were the s word. Haven't seen it do that before lol.0
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Oh ****, when I wrote out my workout onto the generic log form, I totally didn't even see that! I haven't even been doing them! I've done 4 workouts total, 2 A's, guess I'll start now, better late than never. I better go get my book and read up on what the specifics are. I feel even dumber now for not knowing. Doh.
:laugh: wait 'til you try them! FYI, instead of using a generic form, check out www.werkit.com - once you sign up you can download complete logs for each stage. It's so much easier than writing them all in. After I'm finished with a stage I transfer the info to my spreadsheet so I can track my improvement.0 -
Thanks for the link!! I will definitely be printing those forms off! Thanks suelegal!
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Holy crap, the BWM is insane! I completed the whole thing like it said, no breaks in the middle, but wow, just wow. Is there anywhere in the book it talks about the specific form of the jump squats or lunges, I didn't see anything so I just used my best judgement, but wanted to make sure.0
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And Happy New Year's to everyone!0
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Holy crap, the BWM is insane! I completed the whole thing like it said, no breaks in the middle, but wow, just wow. Is there anywhere in the book it talks about the specific form of the jump squats or lunges, I didn't see anything so I just used my best judgement, but wanted to make sure.
Told ya... ain't no joke huh? Especially AFTER planks!
Here's Minda's video of her BWM. I do them this way too.
http://www.youtube.com/watch?v=XL436C5dmhc
I did A today too, 3 sets and I am really happy with how hard I worked. I increased the DB snatch, and the 1pt deadlift - and my balance is better too. I stayed the same on everything else, but really feel like I worked hard on all of sets but adding that 3rd set really makes a huge difference. And can I just say that I really hate planks. Ok, I know they work, but I REALLY hate planks!0 -
Funny, I can do planks no problem but some of those other moves. Bleh. The BMW I always take a quick rest between the two "jump" exercises to catch my breath! Tomorrow I plan on putting in an extra 20 minutes of cardio to start undoing some of this December damage....
Am I supposed to do 3 sets now? I'm starting week 3 tomorrow...0 -
Wait a second...I just thought for a second...I've been doing 3 all along...? Duh.0
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Funny, I can do planks no problem but some of those other moves. Bleh. The BMW I always take a quick rest between the two "jump" exercises to catch my breath! Tomorrow I plan on putting in an extra 20 minutes of cardio to start undoing some of this December damage....
Am I supposed to do 3 sets now? I'm starting week 3 tomorrow...
I started with 2 sets, but went up to 3 sets (3rd is optional). My last 2 As & Bs will be 3 sets
oh yea and I'm so freaking sore today!0
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