Stage 4
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Workout A4 for me today. Here's my progress, starting with where I ended stage 2, then what I used to start stage 4, and where I ended today:
FSPP: 45 lb. x3 reps --> 45 lb. x7 reps*--> 45 lb. x8 reps (all 3 sets)
*For Stage 4, Workouts A1 & A2, I did some of the reps by splitting the move into back squats & DB shoulder presses.
Step-Up: 60 lb. (mid-shin platform) --> 40 lb. (platform 3" below knees) --> 55 lb. (platform 3" below knees)
DB 1-pt. Row: 25 lb. --> 30 lb. --> 55 lb.
Static Elevated Lunge: 30 lb. --> 30 lb. --> 40 lb.
Pushups: Smith 6th Peg --> Smith 6th Peg --> Smith 4th & 5th Pegs (half on 4th peg, then 2nd half on 5th peg for each set)
Plank: 100 sec. --> 90 sec. --> 120 sec.
Wood-Chops: 27.5 lb. --> 25 lb. --> 35 lb.
For reference on the pushups, the bar at the 6th peg is around mid/upper-thigh height. At the 5th peg, it's around 2-3" above my knee, and at the 4th peg, it's just below my knee (touching the bottom of my kneecap).
Some really good increases there Karen - glad to see you are progressing on the pushups as well, it won't be long before you can do them off the floor!!
With your step ups & rows - is that 2 55lb dumbbells you are using?, Impressive either way though!!0 -
Some really good increases there Karen - glad to see you are progressing on the pushups as well, it won't be long before you can do them off the floor!!
With your step ups & rows - is that 2 55lb dumbbells you are using?, Impressive either way though!!
Thanks, but no, my step-ups & rows are total weight. I ended today with 27.5 lb. DBs on those.0 -
Workout B - FInal one completed, now done with Stage 4
Final Numbers:
Deadlifts: 132 lbs. to 156 lbs.
Bulgarian Split Squats: BW to 11lb.
Underhand Lat pulldowns: 55lb pullovers. to 125 lbs. now doing assisted chin ups at home
Reverse Lunge from Box: - done with 17.6lb
Cuban Snatch: 2x8.8lb to 2x11lb (did three with 17.6 though)
See you in Stage 5
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Workout B - FInal one completed, now done with Stage 4
Final Numbers:
Deadlifts: 132 lbs. to 156 lbs.
Bulgarian Split Squats: BW to 11lb.
Underhand Lat pulldowns: 55lb pullovers. to 125 lbs. now doing assisted chin ups at home
Reverse Lunge from Box: - done with 17.6lb
Cuban Snatch: 2x8.8lb to 2x11lb (did three with 17.6 though)
See you in Stage 5
Awesome job! Congrats on finishing stage 4. :happy:0 -
hypallage: Great job... deadlift is awesome... I'm looking forward to the day I can lift over 100... stuck at 95 :sad:
karen: Way to go on your Final A numbers!
I plan on doing B3 tonight and finishing S4 next week... one week off... then see you both in Stage 5. Soooo excited... I hate this stage!0 -
B3... check!
I went after 8:30p last night and expected "peace".... the area where I do the Bulgarian split squats and the lat pulldowns are on the opposite sides of the gym. So I left my towel, paper, pen and water bottle at the BSS station to do a set of pulldowns. When I came back, all my stuff was on the floor. The A** of a personal trainer took *MY* bench to use with his client on the smith machine (right beside my station). I gave him an EVIL, EVIL look... walked about 5 steps and grabbed another bench. BTW, there were at least 5 not being used... not too far way. JERK!0 -
Awesome numbers, Karen! I'm sad I won't be joining you in Stage 5.
cpa-that would just irk me. No reason to behave badly in or outside of the gym.0 -
I'm now officially done with Stage 4! :happy:
I did workout B4 yesterday, with intervals this morning. I don't have all my notes on where I ended stage 2 & started stage 4, but I remember my end weights yesterday:
Wide-grip deadlift (no box): 110 lb.
Bulgarian split-squat: 27.5 lb. (1 DB held vertical)
Underhand lat-pull: 105 lb.
Reverse-box lunge: 35 lb. (2 DBs, 17.5 lb. ea.)
Cuban snatch: 25 lb. (2 DBs, 12.5 lb. each - tried 15's, but only got 3 reps)
SB crunch: 12.5 lb. overhead (1 DB)
Reverse crunch: still on the floor, haven't tried incline yet.
Lateral flexion: SB side crunches (loved, loved, loved these!)
Cobra: 120 seconds (arms spread wider than I had in previous stages).
Intervals: 1-minute run speeds @ 6.3, 6.8, 7.2, 7.3, and 7.4 mph.
I think my biggest improvement was on the split squats. I think I started on those with 20 lb., and increased pretty steadily. Other increases were more modest.0 -
A4 check!
B4 on Wednesday... then I'll post results
Good job on finishing S4, Karen.... are you taking a break before S5?0 -
cpa - just a short break. I'm walking the Boston Marathon on Sunday Sept. 9, so I'm only planning to lift twice that week (prob. Wed. & Fri.), so to get a little head start and still finish stage 5 when I normall would if I took a full rest week, I'm going to start this Friday, after 4 days without lifting.
What about you? Are you moving straight from 4 to 5, or are you taking a rest week?0 -
Karen-I will rest for a little over a week. I'm going to give my shoulder a break. The next 90 day challenge at our gym starts 9/10... I'll start S5 that week.0
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Great job ladies on finishing Stage 4...and with some impressive numbers!
I do my last A workout today and will finish up on Monday with B. I'm starting to have aches and pains again while lifting, so I'm thinking I'll take a break before starting Stage 5.0 -
Got sidetracked by a business trip that went a day over. I was supposed to lift my final B workout... but I was just too tired. Thursday is usually a very hectic day---- but I am mentally preparing myself to go tonight!0
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Stage 4 DONE!!!! Yay!!!! FINALLY!!!
Workout A:
FSPP: 45 > 45 (No change due to shoulder injury)
Step up: 40 (2x20 dbs) > 55 (bar + 2x5)
DB 1pt row 40 > 50
S Lunge Ft el 40 2x20 dbs) > 55 (bar + 2x5)
Push up 8 > 8 on floor.... can't get chest as low as it should... I think partially to shoulder injury... too scared to go lower
Plank Longest 120 back all the way down to 60 towards the end (shoulder really bothering me in this position)
H Wood chop 9th plate > 10th plate... not sure how much each plate weights... probably 5 lbs each
Workout B:
Reg DL 95 > 95
B Split Squat 45 > 55
UH lat PD 70 > 80
Rv Lunge 50 > 50
DB Cuban snatch 14 > 18
SW Ball Crunch 25 > 35 On chest
Rv Crunch BW on bench then on floor
Lateral flexion BW
Prone Cobra 120 (some superman)... ran out of time last night though... only did one set of 60 for all Ab work
No HIITs... hate those
Bod Pod this weekend, then on to Stage 5 on 9/10... so excited.
Edited.... I wasn't done yet... stupid tab doesn't work in here :grumble:0 -
Workout A:
FSPP: 30 to 50#
Step up: 30 to 40# on 3 ft step up
DB 1pt Row: 40 to 50#
S Lunge: 30 to 50 #
Push up: 8 to 8 on floor. Can certainly feel the difference from when I began.
Plank: 60 to 90 seconds. Need to work more on core.
H Wood chop 22.7 to 27.7#
Workout B:
Reg DL: 85 to 105#
B Split Squat: 30 to 45 #
UH lat PD: 50 to 60#
Rv Lunge: 40 to 50#
DB Cuban snatch: 10 to 16#
SW Ball Crunch: 12kg to 35# on chest
Rv Crunch BW on floor
Lateral flexion BW
Prone Cobra: 120 seconds
Onwards.0 -
A1is complete! Anyone else joining me for this stage?0
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Really? No one???0
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I'm in! Just got back from holidays and will be picking it up tomorrow.
Excited to see if I can do better on the push press than last time.
How did you get on?
:bigsmile:0 -
Yay!
i was able to basically pick up where I left off in stage 2. Push-ups felt easier for some odd reason. I do them from the floor, but not the best form. They didn't kill me though. I HATE planks....0 -
I hate planks too, I can't even do 90 secs mostly 2 minutes no way!!
I'm off this afternoon, will report back.0 -
I am heading out of town to Houston (never been there and looking forward to going). I will be starting stage 4 when I return on Sunday.
I never really mastered the push press form and am dreading it. Is there anyone who can give me some tips on that?
I don't know if I can do 2 minutes of planks but I hate the prone cobra much worse.0 -
I was blown off track, ended up with a migraine that dragged on all weekend :frown:
So I am making a second stab at starting again today! I ended up having two weeks off rather than then one I had planned!
Rcb1963 - I wish I could help, i found it really awkward too. I did find doing it bare foot helped and I have bought some bare foot trainers from Merrell which I am trying today. Which bit did you find difficult?
I could hold Cobra for ages yet the Plank defies me and it isn't my abs that give up it's my arms?!0 -
The whole thing is awkward. I have tried rolling the bar onto my fingertips. I thought I was going break my wrist. Lol. I can squat and get up. the push above in a fluid motion was a laugh and a half. I am hopeful I have gained some strength from stage 3 so it won't be so difficult. Hope you are feeling better and enjoy your workout.0
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I can't get it on to my fingertips either! Given up trying, I got one of the gym guys to check my form and he said it was fine so I'm going with it. I did find the movement much easier with my feet more firmly planted on the floor, the barefoot shoes worked well yesterday. Otherwise maybe the weight is a little too high?
So I went yesterday as did half of my town :noway: I could not get near the squat rack, there was a queue! So I did the press with two 10kg dumbbells, I think I should have tried the 12.5kg but I was concious I hadn't done anything for a fortnight. Everything else went fine apart from the planks, I did one 90 secs and two at 75 secs. Going to aim for two 90 secs next time and try to build up.
Aching this morning, easpecially my glutes0 -
I'm cursed! Managed to slip of the step doing the forward reach and twist my ankle :ohwell:
Luckily I mananged to drop the dumbbells away from me as I fell! Ankle is very painful and swollen, luckily I am managing to work from home today.
NOt sure how long this is going to lay me off for :grumble:0 -
Oh no! Hope you get to feeling better.
I don't feel like my strength gains are as much as they should be this stage, but I'm definitely getting a great workout. Deadlifts are at 150lbs now(yay) and finally got the FSPS to 70lbs.0 -
I started stage 4 today. I did much better with a bit less weight on the FSPS. That helped my form and allowed me to complete the sets. Thanks for the suggestion on form Aside Bottom.
Cowgirl you are amazing with your lifting.
Glad to be back lifting though I don't like the FSPS. Have a great evening.0 -
I'm not making much progress :sad: Ankle is still swollen and very sore, I have no idea when I am going to get back to it fully but I am wondering if I should have a go at doing at least the upper body bits. We have weights at home so I could do things like chest press, shoulder press and some abdominal work. Thoughts?0
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I had kind of a longer break between stage 3 and 4 than I intended and I've finally completed my first A and B workouts. And I'm remembering that there were several moves that I wasn't really fond on the first time around. I upped most of my weights, and I'm definiteily FEELING IT.
I was kind of surprised that we don't keep up with the BWM, any thoughts as to why?
I have to admit, I've been kind of lax about completing my HIIT, but I supplement with lots of other cardio and stay otherwise active. Anyone think this is a problem?0 -
RCB, I am not too fond of the FSPP either. For one thing, it's like doing cardio. And it's just a really hard move.
Asidebottom, I'm so sorry! That's horrible. I would keep up with the upper body moves if you can, but take it easy!
Allikat, I was very GLAD to see that there was no BWM in Stage 4. I hated it with a passion. I like the HIIT but have a hard time getting in it too. The research behind HIIT indicates it's better for fat loss than steady pace cardio.
Sick baby has me delayed this week so I'll probably only get two lifting sessions this week. Oh well.0
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