Stage 4
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I'll be joining you on Sunday. My last 2 Stage 3 workouts are Tuesday and Thursday. I'm excited to get back to the exercises in this stage!0
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Hi all - I did my first stage 4 workout this am. I SO loved it. The moves felt familiar and I was able to pick up where I left off in stage 2. I felt really strong!
Beck, I did 3 sets of everything, except I ran out of time at the end. I agree with you that comfort with the moves makes it easier to progress with the weights!
Beck and chic - so glad you guys are with me...the last post before beck arrived was 2 weeks ago and it was Holley leaving!
FSPP - 65x8x3
Step up- 70x8, 70x10x2
1pt row - 60x8x2, 60x10
Lunge, RFE - 54x8, 54x10x2
Push-up - 15, 15, 15, 20
Plank - 105s x 2
Hor. Wood chop - 70x8x2
I am officially exhausted!0 -
I will be starting this stage tomorrow or Monday. I have sort of lost count on stage three but feel confident that I have done enough of it.
We'll see how it goes because I'll be honest...stage 2 was NOT a fave of mine. 0 -
I'm completely excited to get back to these moves. So much so that I might start Saturday instead of Sunday...lol.
lcuconley, I have not figured out a good abbreviation for your name yet, and great first workout!0 -
chic - I think that LC would work! You are going to enjoy it...I say move it up!
gadenni - that is so funny that you "lost count"! I guess you don't follow the "absolute, inviolable rule" of keeping a training log! Glad to have you in sync with this group starting stage 4!0 -
chic - I think that LC would work! You are going to enjoy it...I say move it up!
gadenni - that is so funny that you "lost count"! I guess you don't follow the "absolute, inviolable rule" of keeping a training log! Glad to have you in sync with this group starting stage 4!
well I did for a long time. Then my printer/copier ran out of ink and was out for a while. So I started just taking my book with me and using that. I have been working on Stage three for so long that I have it memorized. weights included.
I have decided that I will do stage two one more time today when I go to the gym. Starting next week I will be moving on to Stage 4. 0 -
I did 4b1 yesterday. Did 2 sets again but will do 3 from now on. I got a 24 hr bug earlier in the week so I didn't want to push it.
Will be doing 4a2 tomorrow:)0 -
Beck - were you sore starting stage 4? I was surprised how sore I was since I did not take any time off between stages. I lift tomorrow.!0
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Beck - were you sore starting stage 4? I was surprised how sore I was since I did not take any time off between stages. I lift tomorrow.!
YES! My booty is on fire! Lol!
Ooo...I forgot to mention that I pr'd on my deadlift on Wednesday!
Did my second A today. 3 sets this time!0 -
beck - congrats on your PR!! I totally think 3 sets is the way to go!
I am nice and sore after 4B1 yesterday!
deadlift from box: 105x8, 110x8, 115x8, 125x8 (messed up on my math again. thought i was totally kicking *kitten*, until I realized I started at 105 instead of 125! Did an extra set at the right weight...)
BSS: 54x8x3
lat pulldown: 95x8, 95x10x2
reverse lunge w reach: 35x8x3
cuban snatch: 25x10x3
v sit ups: 17.6x25x3
lateral flexion (wt OH): 15x10x30 -
I did my first A workout yesterday, and it was hard, but I loved it! I started my FSPP at 60 lbs. which is 5 lbs. more than I ended with in stage 2. I could only eek out 7 reps on the last set, but I'll take it.
As much as I hated stage 3, I'm pretty sure I gained a LOT of strength during that stage. I just feel stronger.0 -
chic - that progress is awesome! keep it up! I was thinking today about how everyone complained about grip strength in stage 1, but that, along with everything else, has really improved.
did 4A2 today. Unfortunately, I ran out of time at the end. guess I should have done 2 sets to get through it.
FSPP: 70x8x2, 70x5
step-up:74x10x2, 74x12 (next time I am going to try 6 risers)
1-pt row: 60x10, 60x11, 60x12
lunge, RFE, 60x8x3
pushup: 17x4
horiz wood chop: 70x8x10 -
I attempted to do my second B workout but after I did the deadlifts, I felt really sick.
Will attempt it again tomorrow! 0 -
Definitely don't push it if you're sick. You'll make yourself sicker.D0
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I did my first B workout last night, and it's going to be a lowering myself onto the toilet kind of day. Love it!0
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chic - yeah for new soreness! pushing yourself + knowledge of these moves from stage 2 = progression!
beck - hopefully things went better today!!0 -
Today went MUCH better. Gt that second B workout done! Can't believe I'm halfway through stage 4 already! Crazy! Since I actually got my deadlifts in yesterday I decided to so some goblet squats today. I like those:) I took a spin class after I lifted...it was a nice do-over from yesterday:)
Does anyone else feel ridiculous doing the prone cobra for 2 freaking minutes? Hahahaha0 -
I don't do the prone cobras. I'm sure they're good for something, but I don't feel like they are.
Glad you're feeling better and back on your game!0 -
I do not do the prone cobras either. Usually because I run out of time, but I have really ramped up my yoga lately, too.
Beck - I am jealous you are half done already! I need to figure out a way to get a second session in this week. tough, as I am traveling W, F, Sa, Su.0 -
Maybe I should start skipping them too! hahahahaha:) Do they strengthen your lower back? I think the ab moves are lame as well but maybe that's just me:)
LC...I *really* like to get 3 lifting days in a week, although there has been a few weeks I can only get 2 in. Hopefully I can get a lifting session in on Saturday! I'm sure with traveling it make it really hard:/0 -
I've just started Stage 4, but I would skip the cobras in Stage 3 and probably will for this stage as well. My gym doesn't have a back extension machine so I was doing them in place of that and it just felt pointless repeating them at the end. That, and they take FOREVER when I'm pressed for time in the gym as it is, and I also look really silly doing them. I feel like I should be wiggling around pretending I'm a fish or something.
I did my first A workout on Tuesday and I was really pleased that I was able to increase my weight front squat/push press straight away... I thought I was going to be stuck at 20kg/just the bar forever! Looking forward to the B workout tomorrow as I really love deadlifts, but those bulgarian split squats are hard. I'm never sure if I'm doing them correctly.0 -
Good job increasing weights, feelgood! It's an awesome feeling. Isn't it?
I tried to do my second A yesterday, but I pushed myself a little too hard on my first B and couldn't manage my FSPP at the same weight, so I stopped and did some HIIT instead. I'll try again tonight.0 -
hi ladies!
chic - way to dial it back to fight another day. good luck today!
nic - Congrats on upping your FSPP weight! for the BSS, it might be easier since you did the partial one-legged squats in stage 3. They are very similar moves. Focus on the front leg, going to parallel with the floor, and don't cheat with the back leg by pushing with it.
so, I canceled my sprint workout so that I could get a second lifting session in this week. Felt GREAT!
deads - 130x8x3
BSS - 60x8x4
UH lat pulldown - 100x8x3
reverse lunge w reach - 35x8x2, 40x8
cuban snatch - 30x8x3
v sit-ups - 15x25x2
lateral flexion (wt OH) - 15x10x20 -
Thanks for the tip lcuconley, they were indeed easier than last time! I was less wobbly too, although my balance is still a bit wonky at times. Sometimes I look ridiculous hopping forward trying to get into "position" without falling over. The lunges still suck though. I don't think I'm ever going to enjoy lunges
I started with a 40kg deadlift (finished Stage 2 with 35kg) and managed 3 sets, only got 6 reps on the last set though. Hopefully I can increase my deadlift a bit during this stage.0 -
Thanks for the tip lcuconley, they were indeed easier than last time! I was less wobbly too, although my balance is still a bit wonky at times. Sometimes I look ridiculous hopping forward trying to get into "position" without falling over. The lunges still suck though. I don't think I'm ever going to enjoy lunges
I started with a 40kg deadlift (finished Stage 2 with 35kg) and managed 3 sets, only got 6 reps on the last set though. Hopefully I can increase my deadlift a bit during this stage.
I can totally relate to the awkward hop. Try to stand the right distance from the bench and put your foot back. Also, make sure that your stance is wide enough. Congrats on the deadlift progres!0 -
Thanks for the tip lcuconley, they were indeed easier than last time! I was less wobbly too, although my balance is still a bit wonky at times. Sometimes I look ridiculous hopping forward trying to get into "position" without falling over. The lunges still suck though. I don't think I'm ever going to enjoy lunges
I started with a 40kg deadlift (finished Stage 2 with 35kg) and managed 3 sets, only got 6 reps on the last set though. Hopefully I can increase my deadlift a bit during this stage.
I can totally relate to the awkward hop. Try to stand the right distance from the bench and put your foot back. Also, make sure that your stance is wide enough. Congrats on the deadlift progres!
Hahahahaha....I do the "hop" too. Next workout I need to make sure my stance is wide enough though. Good tip!0 -
I pr'd my deadlift again! Woohoo! I also used a wider stance for the BSS and it seemed a lot easier! Wll be finishing Stage 4 next Monday! So crazy!0
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Beck - congrats on the new deadlift PR! You are just doing great with consistently hitting the gym!
I lifted last night. I rarely lift in the evening...there was no excuse not to get the entire workout in!!
FSPP: 70x8x2, 70x5
step-up: 70x8x3 (went down in weight 4lbs because I went up from 5 risers under my step to 6...I worked my working leg harder but also found it more difficult to not cheat with my non-working leg)
one point row: 70x8x3 (went up from 60...it was too much of a jump. my form was pretty bad on the last two)
static lunge: 60x10x3
push-up: 19, 19, 19, 18, 17 (only 6 push-ups from 100 total!)
plank: 120x2 (wow, these were hard!!)
horiz wood chop: 70x8x30 -
I still can't get to 120 seconds on my plank:/ 90 tops! Ugh. Awesome with the push-ups! I need to make sure I'm getting low enough on mine.
Oh, and I totally miscalculated....I'll be done with stage 4 on Friday! (Assuming I get to lift tomorrow and Friday!)0 -
Lc, you are my hero! You are a beast!
90 second planks are my max as well.0
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