Stage 4
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I know, you're thinking 'I must be almost there!'.... sneak a glance at the timer..... '00:45'..... wtf?!0
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I'm still at Stage 3 but loved this comment as I find these and the YWTLs so painful due to a squished chest! :-D I am full of admiration for those of you doing 3 x 2 min planks! Wow!I know what you mean about the benches! ... 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.0 -
I know, you're thinking 'I must be almost there!'.... sneak a glance at the timer..... '00:45'..... wtf?!
This exact situation happened to me yesterday! lol
I don't usually skip anything in the program but I skipped my third plank yesterday. It was just torturous!!0 -
Between placement, study, sick kids and an expired gym membership this stage has been taking me FOREVER. But I finally did my last 4A today - whoop whoop!
Stage 4(A) results:
FSPP - 3 x 8 at 20kg to 2 x 8 at 20kg + 4 at 25kg (not much of an increase but glad to be improving!)
Step up - all reps at 8kg to 2 x 8 at 10kg and 1 x 8 at 12kg (24kg combined)
One point row - all reps at 8kg to 2 x 8 at 10kg and 1 x 8 at 12kg (24kg combined)
Lunges - 8kg to 10kg (20kg combined)
Pushups - all now 'T' style
Horizontal woodchop - all reps at 18kg to one set at 21kg and 1 set at 23.75kg
Planks - 2 x 90 secs to 2 x 120 secs! Can't do 3 but was so chuffed to get that today :-)
Hoping to complete stage 4B on Friday..... fingers crossed!0 -
Well done jo_marnes!
I finished my last B workout today
yay! I actually think the few days off did me the world of good- I felt pretty great this morning.
Stage 4 results:
A
FSPP: 27.5kg x 6, 27.5kg x 6, 30kg x 4
Step Up: 12.5kg dumbbells x 8 (Same as what I started this stage at. Just couldn't make that leap to the 15kg dumbbells!)
One point row: 12.5kg dumbbells x 8
Pushups: 3 x 15 reps
Lunge: 12.5kg dumbbells x 8
Plank: Longest plank was 2 minute 30 seconds. Next goal is 3 minutes!
Cable Woodchop: 58.5kg (Not sure if this is a "true" 58.5kg... there are two cable machines that I can do woodchops on and one is MUCH easier than the other- not sure what the difference between the two is)
B:
Deadlift: 45kg x 8, 47.5kg x 8, 50kg x 6 - YAY! I hit my goal of 50kg though I noticed that my back was rounding so it probably doesn't count. That's something for me to work on.
Split Squat: 16kg kettlebell
Cuban Snatch: 7kg dumbbells (tried 7.5kg but it wasn't happening. Amazing how 0.5kg makes such a big difference for this move)
Underhand lat pulldown: 7 x 43.3kg, 6 x 43.3kg, 8 x 43.3kg. I wanted to reach 45kg but I didn't. I feel like I've really stalled with the pulldowns which is annoying.
Reverse lunge from box: 7.5kg dumbbells x 8
I'm heading off on holidays for 2 weeks on Saturday, so it'll probably be at least 3 weeks from today until I can get back to the gym, eek! This will be my longest lifting break since I started the program. Hopefully it won't affect my progress? My knee is still bothering me a little so I think I'm also going to book a physio appointment when I return to see if I can get that sorted out as well.0 -
Cable Woodchop: 58.5kg (Not sure if this is a "true" 58.5kg... there are two cable machines that I can do woodchops on and one is MUCH easier than the other- not sure what the difference between the two is)
Not being funny, but that is an enormous weight for woodchops..... are you sure it's in kg's? I only say that because I'm so confused about my lat pull downs. At my old gym I was up to 41, now at my new gym I can only do 23..... I'm beginning to think that the onld machine must have been in lbs? 58.5kgs is heavier that I am..... bloody good effort if it's accurate but it seems unusual in comparison to the other weights you are lifting.0 -
Not being funny, but that is an enormous weight for woodchops..... are you sure it's in kg's? I only say that because I'm so confused about my lat pull downs. At my old gym I was up to 41, now at my new gym I can only do 23..... I'm beginning to think that the onld machine must have been in lbs? 58.5kgs is heavier that I am..... bloody good effort if it's accurate but it seems unusual in comparison to the other weights you are lifting.
No, you are right, I'm completely suspicious of it myself as it's a ridiculously high weight, and it bugs me every time I use the machine because I know I'm not woodchopping a true 58.5kg despite what the machine says. Especially as I've just hit 50kg with my DL and still haven't hit 45kg on my pulldowns! I put down 58.5kg because I'm not sure what it "converts" to, if that makes sense. I generally use this machine to do my woodchops:
http://uk.matrixfitness.com/product/features/g3-msft-functional-trainer
However, once I had to use the cable crossover machine when the functional trainer wasn't free and I immediately had to cut my weight in half, I think at the time it was 38kg on the functional trainer vs 18kg on the crossover machine. So 26-28kg is probably closer to the actual number.
I've actually googled this over and over trying to figure out why one machine is so much more "forgiving" than the other but to no avail!
I'm pretty sure I double checked to make sure it was kg and not lbs but I should probably triple check, it wouldn't be the first time I've misread something twice
Edit: Actually, until I can get to a gym, I'm going to assume that the weight is in lbs not kg!0 -
Aha, sorry for the double post but I think I've found my answer!
Apparently the functional trainer prioritises range of motion over actual weight and gives a "mechanical advantage". It can either have a ratio of 1:4 or 1:2, so although the label says the resistance is 58.5kg, effectively it's either 29kg or 15kg depending on what the ratio is. It's a bit confusing, it seems how far you pull the cable also has an effect but that's the general gist of it.
I guess I'll need to either find out the ratio or use the crossover machine instead to figure out what my woodchop number really is.0 -
Apparently the functional trainer prioritises range of motion over actual weight and gives a "mechanical advantage". It can either have a ratio of 1:4 or 1:2, so although the label says the resistance is 58.5kg, effectively it's either 29kg or 15kg depending on what the ratio is. It's a bit confusing, it seems how far you pull the cable also has an effect but that's the general gist of it.
Oh lordy, that is confusing! Maybe my issue is something like that too? Will have to ask at the gym!0 -
Hello ladies....
I did my first stage 4 workout yesterday. I didn't take a breath between stages this time. Man, I am sore today, but in a good way lol. Going to get in a 3 mile walk today to stretch things out a bit.
Here are my S4WA1 starting stats:
FSPP: 55 lbs
Step Ups: 25 lbs (50 lbs total)
One Point Rows: 20 lbs
Push ups: 8 X decline
Lunge: 10 lbs
Plank: 120 sec
Wood Chop: 50 lbs
I will be back on Friday to let you know how B goes!0 -
Hello ladies....
I did my first stage 4 workout yesterday. I didn't take a breath between stages this time. Man, I am sore today, but in a good way lol. Going to get in a 3 mile walk today to stretch things out a bit.
Here are my S4WA1 starting stats:
FSPP: 55 lbs
Step Ups: 25 lbs (50 lbs total)
One Point Rows: 20 lbs
Push ups: 8 X decline
Lunge: 10 lbs
Plank: 120 sec
Wood Chop: 50 lbs
I will be back on Friday to let you know how B goes!
GREAT job!0 -
Hi!
I did my first stage 4 workout yesterday.
Here are my S4WA1 starting stats:
FSPP: 55 lbs
Step Ups: 5lbs (10 lbs total) increase in step height to 11.5"
One Point Rows: 12 lbs
Push ups: 8 at the 5th rung of the smith machine
Lunge: 12 lbs
Plank: 85sec (don't know why I went backwards on these. Was up to a consistent 90s last stage)
Wood Chop: I used level 6 on the cable machine. I think my machine has the same resistance number crap that the rest of you ladies are talking about so I'm not even going to try to figure it out. I'll at least know that i'm improving.
Going to do my interval today and Workout B on Thursday 0 -
halo stage4.
so is anyone here using a barbell for step ups and lunges rather than dumbbels? and if so, is the bb split squat sort of similar to the elevated lunge? (apart from the step of course) im using a total of 25kg ~ 55lbs (12.5kg in each hand) for both and my grip and balance is terrible. i feel like im working my arms over my legs but i can not physically up the weights.
any thoughts? i know grip improves within time but not sure whether or not ii should change to a bb.0 -
Hey HEY Hey!
I just did 4A (same as 2A) and I LOVE these sequence of exercises!! I've missed these!!! It is SO encouraging to see how much better I am at the Front Squat Push Presses!!
I'm going to enjoy the repeat of stage 2!!0 -
i love this stage!! i cant stand the hip flexion tho- i feel like it does nothing. replaced them with 15 sit ups (and im doing 15 reps for all abs). and im doing regular DLs...not from a box, mainly because i felt my back form got screwy, and id rather improve my DLs anyway.0
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halo stage4.
so is anyone here using a barbell for step ups and lunges rather than dumbbels? and if so, is the bb split squat sort of similar to the elevated lunge? (apart from the step of course) im using a total of 25kg ~ 55lbs (12.5kg in each hand) for both and my grip and balance is terrible. i feel like im working my arms over my legs but i can not physically up the weights.
any thoughts? i know grip improves within time but not sure whether or not ii should change to a bb.
i wondered the same thing about the lunge vs split squat. i think this explains it well : http://www.livestrong.com/article/541710-what-is-the-difference-between-a-lunge-a-split-squat/
i sometimes use plates instead of Dumbbells, so i dont compromise the hard-factor of weight in each hand, but it doesnt hurt the grip. i know u are at home tho- so i dont know if u have plates to hold0 -
Hey all! Just checking up on this thread before starting Stage 4 on 7/9. I am looking forward to getting back to these exercises and continuing to build my pushups - that was probably my proudest achievement of Stage 2. I don't think I had ever done a full push up until this program. Not looking forward to the planks. They kill my shoulders and lower back. I think they have greatly improved my core strength though so....looks like I MUST! Enjoy your workouts this week, and have a great holiday!0
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Did my second A workout today. It's funny, when I was doing the FSPP for 4A1, I was amazed at how much easier it was than when I was doing it in Stage 2. But then today I struggled again. I was hoping to go up by 5 lbs., but no can do. I didn't get a very good night's sleep, so that might have had something to do with it.
I'm also finding that my grip strength is suffering again, using the heavier dumbbells on the lunges and step ups. There was such a nice break from them in Stage 3, that I think I lost some strength in that area.
I was ready to just crash on the floor and go to sleep after my planks though, so I guess I must be getting a decent workout.0
This discussion has been closed.