Stage 4
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I'm now in stage 4! Did first A workout today. Forgot how yuk those step ups are. Had success with the FSPP form though. Was able to increase weights on many moves also. Great stuff!0
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Glad you made it here, Jo! I'm loving it!0
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Did my last A workout!! Feel like I kinda half assed it:/ I took a spin class before lifting and I usually do that after...probably wont do that again. I think I'm also jut tired of this stage. Haha0
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hi all - cant wait to lift tomorrow!! my 120s PR for the plank was totally ipod driven. I just picked a song that I was totally into and focused on that. I am usually thinking "i hate planks. when am i going to be done. i hate planks. i cant hold it another 5 seconds. i hate planks." Instead, I was totally jamming to led zepplin.
Beck - I am two workouts behind you...I can see why lifting after spin really did not work out ;-) On the push-ups, I REALLY try to touch my nose to the floor to make sure I am getting low enough. I touch about 2/3 of the time.
Jo - welcome to stage 4!! why do you think step-ups are one of the least popular moves? How are you doing with the program/weight gain/etc?
chic - thanks.:blushing:0 -
hi all - cant wait to lift tomorrow!! my 120s PR for the plank was totally ipod driven. I just picked a song that I was totally into and focused on that. I am usually thinking "i hate planks. when am i going to be done. i hate planks. i cant hold it another 5 seconds. i hate planks." Instead, I was totally jamming to led zepplin.
Beck - I am two workouts behind you...I can see why lifting after spin really did not work out ;-) On the push-ups, I REALLY try to touch my nose to the floor to make sure I am getting low enough. I touch about 2/3 of the time.
Jo - welcome to stage 4!! why do you think step-ups are one of the least popular moves? How are you doing with the program/weight gain/etc?
chic - thanks.:blushing:
I haven't redone measurements or gone near the scales.... to scared, lol. I think I'm putting on weight. I am getting stronger though.
Yup, those planks are killer, I did 100 secs yesterday and my arms gave up. Abs are no problem but my arms get the proper shakes. 120 secs is epic..... it's my goal!0 -
hi all - cant wait to lift tomorrow!! my 120s PR for the plank was totally ipod driven. I just picked a song that I was totally into and focused on that. I am usually thinking "i hate planks. when am i going to be done. i hate planks. i cant hold it another 5 seconds. i hate planks." Instead, I was totally jamming to led zepplin.
Beck - I am two workouts behind you...I can see why lifting after spin really did not work out ;-) On the push-ups, I REALLY try to touch my nose to the floor to make sure I am getting low enough. I touch about 2/3 of the time.
Jo - welcome to stage 4!! why do you think step-ups are one of the least popular moves? How are you doing with the program/weight gain/etc?
chic - thanks.:blushing:
I haven't redone measurements or gone near the scales.... to scared, lol. I think I'm putting on weight. I am getting stronger though.
Yup, those planks are killer, I did 100 secs yesterday and my arms gave up. Abs are no problem but my arms get the proper shakes. 120 secs is epic..... it's my goal!
Jo - no need to fear a bit of weight gain...remember you came to this "a bit underweight".
so, this am I did 4B4...man I have no idea how I burned the time between 515a and 6a, but only had time to do two sets today:
WG deadlift from box: 115x8x1; 135x8x2 (bad math on the first set again...argh)
BSS: 60x10x2
lat pulldown: 105x8, 100x8
reverse lunge w reach: 40x8, 40x10
cuban snatch: 30x8x2
v-situp: 15x25x2
lateral flexion (wt OH):15x10x2
only one more of each!!0 -
Hasta la vista, stage 4!
Upped a lot of my weights again today. I really just need to have more confidence in my strength.
Excited to start stage 5 on Monday!! See y'all there! 0 -
Congrats beck! See you next week!0
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Halfway through Stage 4 today! I missed two workouts (one shamefully due to hangover, one to stomach bug... ugh) last week so I've fallen behind. I'm visiting my parents for the weekend so I did a "pay as you go" session at a different gym... it was nice, very quiet, the weights area was a lot more "bro dominated" than my usual gym so I was scared at first but just got into it and ended up having a lovely workout My deficit deadlift is currently at 42.5kg and my squat to push press is 25kg (for only 5 reps). I'd love to finish this stage at 50kg and 30kg respectively but I'm not sure if that's a bit too optimistic with only 4 workouts left!
My planks are totally ipod driven too, haha. It's SO much easier to get 120 seconds when I have something to listen to!
A NSV this week- I bought my first bikini in 5 years and I actually think I look pretty darn good in it Despite my weight not changing in 2 months, lifting and getting stronger has given me more of a confidence boost than a few lost lbs ever could! 0 -
I'm experiencing another delay in continuing...... my gym membership expired last week without anyone warning me it was up :-/ So now am shopping around for the best deal while working full time this week after a weekend of night shifts. Needless to say things are not getting organised particularly rapidly!0
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My planks are totally ipod driven too, haha. It's SO much easier to get 120 seconds when I have something to listen to!
I used this advice today and got my first 120 plank in!! DUH! Good thinking!! haha
Jo...good luck. I hope you find a good gym for a good price!!
I'm gonna ask y'all since I think I'm all alone in the Stage 5 thread:) I've been having some left shoulder pain for a while now (since like Stage 3...don't yell at me!!) It's only during certain moves. Especially the cuban snatches and the YTLW (or whatever the heck those letters are!) Sometimes during the push press thing or one armed squat move in stages 3&5 The first squat not the overhead squats one. Usually never during any other move. Not during pull downs or push ups...planks or whatever. Any thoughts? Is it just my form? I am weaker in my left arm, could that be it? It's not really a hurt pain...it's more like uncomfortableness?? This probably makes no sense:)0 -
beck - I was having problems with left shoulder pain for quite a while...it was a nerve thing for me. it hurt right on the corner of my shoulder when i lifted my arm (the ywtls were bad!). I got relief by massaging the area between my shoulder blade and my spine with whatever i could find. At home I used a tennis ball, which was perfect. At the gym, I actually laid on top of a dumbbell and rolled back and forth. where does it hurt in your shoulder? does it ever hurt when you are not lifting?
You should join in the daily chat thread!
jo - good luck finding a gym!
I was supposed to lift yesterday am, but my sprinting partner messaged me sunday night. I am so happy to have someone to do it with, i have to be flexible. today is soccer, but I really hope to get this stage wrapped up this week.0 -
I'm trying to foam roll it but I need to be moe consistant! I don't really know how to explain where it is....like 3 inches under where your clavicle ends? I don't think it's anything super serious but what do I know? I def don't want to make it worse though. Hopefully the foaming will help! Thanks for your input!0
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At the gym, I actually laid on top of a dumbbell and rolled back and forth.
Hahaha, great mental image!!
I managed to squeeze in a workout A at one of the gyms I am trialling, lol. Glad I got that done. Did a home DVD yesterday, probably do the same today. Might be time to get the P90X out again. Still on placement so not finding time to get the whole gym membership sorted. Finish placement Saturday so everything should work itself out next week, although my sister is visiting from Melbourne so maybe not?? :-/ Loving placement though (I'm training to be a midwife - am currently working in the birthing unit at my local hospital) - learning lots and delivering lots of babies :-) Plus I'm on my feet a lot and the 8.5 hour shifts fly by.
Ok, gotta stop chatting, it appears that none of my 3 boys are ready for school...... and I'm not dressed either, lol. Have a great day everyone xxx0 -
I'm trying to foam roll it but I need to be moe consistant! I don't really know how to explain where it is....like 3 inches under where your clavicle ends? I don't think it's anything super serious but what do I know? I def don't want to make it worse though. Hopefully the foaming will help! Thanks for your input!
shoulder pain? My boob is three inches under my clavicle (collarbone).
Jo - I would LOVE to be a doula or a midwife! I think birth is so amazing. It must be a hard job, though. Will you get to stay close to where you are now when you get placed?
Kids...wish they had an autopilot button: set it and forget it, not "put on you shoes...put on your shoes...put on your shoes...where are your (&^% SHOES?!?!?0 -
I'm trying to foam roll it but I need to be moe consistant! I don't really know how to explain where it is....like 3 inches under where your clavicle ends? I don't think it's anything super serious but what do I know? I def don't want to make it worse though. Hopefully the foaming will help! Thanks for your input!
shoulder pain? My boob is three inches under my clavicle (collarbone).
Bahahahahahaha! The other end of your clavicle?! Like just above my armpit-ish? Idk...I told you it was hard to explain! Hahahahaha:) Good news though...haven't really had any issues with it the past few days. I YouTube'd the YTWL move and realized I needed to lower my bench more and that seemed to help a lot!0 -
Jo - I would LOVE to be a doula or a midwife! I think birth is so amazing. It must be a hard job, though. Will you get to stay close to where you are now when you get placed?
Yeah it can be pretty draining! Study load is epic. But I got to deliver another beautiful baby into the world today :-) Love it.
Hoping to get a job at my local hospital at the end of it all but not sure how realistic that is :-/
Anyway, no gym sorted yet so decided to do P90X legs & back. Whoop whoop, best EVER at chin ups and managed close grip pull ups. Wide grip - still a no, but chuffed with progress! Have a great weekend all xx0 -
hey all - my workout 4A4 report is pretty simple: 3 sets of everything at 70 pounds, except pushups I did 5 sets (20,20,20,20,15...so close to 100 total!) and wood chop, I was at 75 pounds. Totally random that everything is at the same weight! my one point rows should be a little less, as my balance is really an issue on the left and my form is suffering on the last two.
beck, glad your shoulder is better.
jo, how do you like p90x?0 -
Nice job, well done on those push ups!
P90X is good, I did the whole thing last year. It's tough though and I think I prefer NROLFW as there is more flexibility in doing 'other' fitness activities at the same time. Always good to do Plyo when I need to burn some cals though hahaha0 -
done with stage 4! did 4B4 yesterday. progress:
FSPP: 65 to 70
step up: stayed @70, but moved up to 6 risers
one pt row: 60 to 70...70 was too heavy to keep good form
lunge RFE: 54 to 70
pushup:65 total to 96 total
plank: 105 to 120
horiz wood chop: 70 to 75
wide grip deadlift: 125 to 140 (keeping on the 70 pound theme...2x70!)
BSS: 54 to 70
underhand lat pulldown: 95 to 100 (went up to 105, but then the lat machine broke and I had to modify)
reverse lunge w reach: 35 to 40
cuban snatch:25 to 30
v sit ups and lateral flexion: no change @ 15x25 and 15x10 (OH)
So, not a tremendous amount of change, but great workouts every time!!
See you in stage 5 and on the daily chat thread!0 -
Well done, great stuff! I've now sorted my gym membership. Did my second 4B workout Monday and still have lower back and abs DOMS today! Suddenly having issues with my deadlifts - I'm fine picking it up but feel like I'm going to hurt my back when I put it down.... don't know what has changed?! Anyway, I got 8 reps of 40kg, 50kg and 4 reps of 55kg.
Don't like the new benches at this place - lower than what I had been using for a step and also they are slippy so I feel like I can't quite get my cuban snatch form right :-/ Oh well, just takes a bit of getting used to I suppose. No weights for me today as won't have chance to get to gym, but will be back to workout A tomorrow. This has been the longest phase 4 ever, lol0 -
Yea! We rolled over to part 2!
Jo - wow..that is great progress. make sure that you are contining to keep your core tight and use your legs on the way down, too. I am sure you know this, but its important to control the weight on the way down, too. Glad you found a gym.0 -
Yup, core is on for sure. I will try and think 'use my legs' next time and see if it makes a difference! Thanks
I did 1 x 120 sec plank yesterday! Could only crank out one more at 100 secs though, lol. Still only at 20kg for the FSPP but managing to get all the reps now. 3 sets of 8 is a big improvement on the 4 I managed in stage 2! Bit bored of the lunges and Bulgarian split squats in this stage.
My Mum has just bought the NROLFW book! She's going to the gym today, a complete newbie at any kind of resistance work. Hope she loves it like I do!0 -
Wow, well done jo! Those are impressive lifts. I'll be happy if I can get any reps at all of 50kg before I finish... I did 3 x 8 of 45kg last week and I was straining so hard I looked like the hulk. Only bright red instead of green
I know what you mean about the benches! I sometimes work out at a different gym if I'm visiting my parents and the benches nearly gave me a heart attack. First of all they're slippy so when I got up on them to do my cuban snatch the first time I just shot backwards. They're also shorter in length and when I'm up against them they squish my chest- it's weird and incredibly uncomfortable. I have to actually lift my boobs up and lean them on top of the bench so I can do the moves properly.
I'm a bit annoyed today, woke up and my knee is still sore from Wednesday's boot camp class (not sure what I did to it) so no Workout 4B for me today. I've a hectic week ahead but I'm going on holidays the weekend after next and I want to make sure Stage 4 is DONE before I take a two week break.0 -
Stage 4 Workout A Day 1
I couldn't wait to get back in the gym after an unintended rest between stages.
Front squat/push press - I found a new method:
http://youtu.be/P1ShmiJ9vZA
I felt much less awkward doing it this way which is a little different to the book.
A guy that works at the gym gave me some useful advice. He noticed I was using the fixed weight barbells (I only use 10kg(22lb)) and asked if my wrists hurt when the bar rolled back. I hadn't noticed probably because the weight is so light. He showed me some other ready assembled bars where the weights can spin around just on the olympic bars. Because the weight can't spin on the fixed weight bars they can hurt the wrists.
Dumbbell 1pt rows - I LOVE doing these. The way the body balances itself is really cool. 2x5kg
Push-up - I've gone backwards with these and found I had to go up to point 5 on the Smith Machine
Static lunge - I found it helped to really pinch my shoulder blades back. This helped avoid the usual left shoulder twinge I get when I went back to the push ups. 2x4kg
Plank - after reporting almost embarrassingly light weights on all my lifting I don't seem to have as much trouble with these as some of the bigger lifters are reporting. Okay my body was shaking by the end of the third 2 min set but I got there okay.
Most importantly my mood is lifting with each stage and I'm on my final cut with the anti-depressants. After 18 months I think I can finally do without them. I thought I did very well today with a spinny head.
I've always been more of lurker than participator on internet forums but realised this morning that it was really nice to have some friends to tell about how much I'm enjoying this program. Thanks to all. 0 -
Wow...did 5A1 today...and I totally kicked it!!! The four reps was interesting. I may extend this stage bcse its so challenging. Once you contol the weight, its not so bad, but gettting into position, I think I may kill myself!0
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I haven't had any strength gains in this stage. I'm finally getting the hang of the FspP. Thanks for the video link blacknivory, that really helped.
I can do push ups but they aren't beautiful. But at least they are on the floor now, not off a bench so I'm proud of that. I can do one 90 second plank but can't do the other 2 without a break. I really think most of it is mental and I stop from mental boredom or something. Any advice?
Thanks for the motivation jo, Conley, and blacknivory. Keep up the good work everyone!0 -
Planks are strange. I think there is a mental element to them... sometimes I'm "in the zone" and 120 seconds is no problem. Sometimes I just feel totally incapable and can barely get to 45 seconds. If I'm planning on going for more than a minute I will grab my phone and listen to something to distract myself, otherwise I can't stop thinking about how much planking sucks and my abs hurt and my elbows are wobbling. I also use the timer function on my phone (set it for 2 and 3 minutes and then lock the screen) rather than the stopwatch otherwise I can't stop looking at how long I've been planking for and getting really discouraged when I see it's only been 30 seconds.0
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I agree with the mental strain of the plank!! I also listen to something to get me through, but I play it in my head. Trying to remember all the words in a verse distracts me haha.0
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I can so relate to every bit of that feelgood...lol!0
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