Stage 4
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Finished my A3 workout today. Went up in all my weights except for lunges and wood chop.
FSPP - 65
Step up - 65
Single leg row - 20lb db
Lunge - 20 lb (tried 25 and lost my balance too much)
push ups - I would think these would get easier, but they seem to be getting harder.
Plank - 120,90,60
wood chop - 20 lb (I do this one on the floor)
Mary - Great job on your last workout!!0 -
I tried to be all bad and do the highest. Joke on me, I had to lower it to the first setting. I also do sets of 10 for the ab work. I still don't understand why the reps go down for those. Also, I stuck with the jacknife for my reverse. They actually feel like I'm doing something.
Great lifting Jennie!0 -
I have one A and two B workouts left. I'm not doing HIIT this stage. I hope that doesn't impede progress too much but it's just too damn hot for me to want to do ANY cardio on top of this.
Anyway, I did A last night and I'm getting very annoyed. I haven't been able to increase weights yet for anything in that workout. I'm at 65# on my FSPP and it hurts to do all three sets - my wrists. Someone mentioned that she broke that movement up into doing squats and then overhead presses, so she could go heavier on her squats. I see the value in doing this but wonder if dropping FSPP loses something? I just HATE how my wrists feel doing this and I've hit a wall in terms of progressing on weight.
Oh, once I learned that I can do step-ups with the BB on my back (thank you, I think it was Sam, who told me this) - I've increased the weight on those. What a difference!!! My legs are shaking when I get done with FSPP and then step-ups. I'm only doing 75# right now but plan to increase for my last workout. Going into the 1 pt row after all that leg work just makes me so shaky and unbalanced on one leg.
As much as I hate the lunges - I LOOOOVE them. I've only got the 25 lb DBs in hand (not sure how I'd do balancing a loaded barbell for this? Anyone do that?) but I get a REALLY great stretch. I've also raised my step up another notch so I can go deeper. Although I'm finding it that it makes it a little too similar to Bulgarian split squats when raising the tier up.
Not sure if this is a good or bad thing.
I'm eating a bit less than I had during the other stages. I've lowered my cals to 1500 during the week. Mainly because as the heat has set in, I move MUCH less than before and my TDEE is way lower. Then on the weekends (well, Friday usually) I eat about 3000-3400 cals....so it offsets it. I just wonder if my lower calorie intake during the week is affecting my overall strength and stamina. 0 -
Hi! WOB2 today--much better than my last workout, which wasn't hard since I didn't feel like I was going to puke this time, lol. Though it WAS hot in the gym. They really need to crank their a/c some more. I was drenched by the end.
Steadily upping everything, which makes me happy. I cheated on my Cuban snatches by doing them standing (the incline bench was in use, and I didn't feel like waiting). It's SO much easier standing!
Jen (Mrs.R) I have the same question re; FSPP. Kills my wrist, still can't go above 65. My overhead press isn't great either, but it would be easier to manage splitting them into two. I should try the step up with barbell--holding 30 lb. weights sucks.0 -
Jen and Dandelion - I totally agree on the FSPP, it totally kills my wrists. I did notice the last workout that when I went to do the OH press part, I still had my wrists bent back. I then started rotating my wrists so they were more straight on the OH press part and that relieved some of the strain during each lift. Don't know if it will help me go up in weight or not, but we'll see on the next workout.
The baby kept me up last night, so I was too tired to get up and lift this morning. I have 1 A workout and 2 B workouts left as well and we are going out of town this weekend, so will only get two workouts in this week now. 0 -
I'm in awe yall can do 65 pounds on the FSPS. I can barely do 45 without my upper half giving out. I might try 50 today on the last set.0
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Did my first A workout today. I was really surprised how much more I could do after the last Stage 2 A workout considering I wasn't doing those lifts. I'm still on 45lbs for the FSPP though. It was MUCH easier this time around and I'll go up to at least 50 next workout. I wasn't sure how I'd do on the 3rd set since Stage 2 was just 2 sets. After I was done some dude told me I could do way more weight if I didn't go up on my toes. I was like "um...the program I'm doing calls for me to go up on my toes." But honestly, it's not thing going up on my toes and much as lifting the weight OVER MY HEAD that makes me not go up in weight. Idiot.
Doing the one leg rdl's helped me with my balance so I could do the 1pt row with 25's and actually feel like I was working at the row and not just the one leg.
Oh and Alwyn's smoking that crack if he thinks I"m going to be planking anywhere near 120 seconds. I was able to do 65 seconds then 55 seconds 3 times.0 -
jnh - I don't go up on my toes when I do the FSPP, I lose my balance too much, then it throws off my rhythm. LOL at your comment on the plank! Just keep working at it. I can actually hold a plank for 2 minutes no problem, but only if I do it without doing all that other work first.0
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Jnh, I totally agree! crack for sure. 120 seconds!!! I can get 90 seconds if I am resting on bench.
Beginning to end of stage 4WOA weights:
FSPS 35 BB>45 #
step ups 10# DB> 12# DB I mainly used 10 pound DB. Weight higher than 15 pounds caused me to bend over during rising. So I stuck with 10#DB to get a good form and push through the heel.
one point row 10#DB>20 #DB
pushups half on the bench to ALL on floor :bigsmile: NEVER thought this would happen.
static lunges 10#DB>20# DB
woodchop 17.5>60 pounds and I seriously think I hurt my back on that today.
planks 60 seconds using bench to 75 on floor but those # are all over the place so I'll give you my best times because today I barely got 63 seconds on the floor.
Will finish up Stage 4 Wednesday that is IF my back is better. It hurts to sit.0 -
Hi everyone! Starting Stage IV tonight! I am looking for some opinions though - I really can't do the reverse lunge from box with forward reach without it killing my lower back (I have a herniated disc). In Stage II, I substituted regular lunges, a la Stage I. I'm wondering if anyone has any ideas of a different substitution, or if the regular lunges are reasonable?
...and I'm so not looking forward to the FSPP again. Kills my wrists. Feel like a wuss. Grumble. :grumble:0 -
Autumn, I did not do those forward reach lunges. It felt very awkward and I did not feel like I was getting a proper form. So I did weighted walking lunges. I got just as winded with that as I did trying the forward reach. Probably didn't get a good workout on my shoulders as much.0
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yeah to everyone finishing stage 4! Now get over there to stage 5 and keep me company I only have 4 more workouts over there LOL. Also, you will be amazed at how much your BWM time will improve in stage 5. It still SUCKS but not as much :laugh:0
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I think I reverse lunge would be more appropriate here. You're starting on top of the platform, not more than one riser or just the platform itself, and step back keeping your hands in front of you. You don't have to reach out far, just drop your hands next to your foot on the platform.Autumn, I did not do those forward reach lunges. It felt very awkward and I did not feel like I was getting a proper form. So I did weighted walking lunges. I got just as winded with that as I did trying the forward reach. Probably didn't get a good workout on my shoulders as much.0 -
What you're describing is exactly what I can't do! :frown: It's the combination of pushing off that back foot while the front one is elevated, even if it's only one platform. I can't switch weight onto my lower foot during step-ups, either. The disc herniation I have hits the sciatic nerve on my left side, so it's really the weight-shifting stuff that messes me up (as opposed to say, deadlifts, which feel surprisingly fine). Regular lunges are better, I think because I use my front leg to "pull" my back leg forward, as opposed to pushing off using only my back leg.
I think I reverse lunge would be more appropriate here. You're starting on top of the platform, not more than one riser or just the platform itself, and step back keeping your hands in front of you. You don't have to reach out far, just drop your hands next to your foot on the platform.Autumn, I did not do those forward reach lunges. It felt very awkward and I did not feel like I was getting a proper form. So I did weighted walking lunges. I got just as winded with that as I did trying the forward reach. Probably didn't get a good workout on my shoulders as much.0 -
After all that upper body work in Stage 3, I'm more sore than I've been in a long time after my first A workout in Stage 4. Ha! Guess it was the FS/PP?
I did read from Alywn's FB page that you make the most gains with what you work first. So, I guess the soreness makes sense...0 -
Dangit, I've pretty much been forced to take a rest week. My 18 month old is teething and not going to bed on time and I was up late working last night. If I'm not in bed before 10pm, there is no way I'm getting up at 5am. I can't do half of the stuff at work because they don't have free weights. My diet has been crap it seems like lately - probably because I've been feeling discouraged since I have not had any changes in measurement for months now. I know this is for life, not just for the near future, but it still gets discouraging and frustrating when I have so much to lose still.0
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Jennie--it's frustrating when you can't control your schedule (and sorry about the teething!), just don't be too hard on yourself. Rest weeks are good for you, planned or not. I was wishing I were on a rest week when I was sweating my *kitten* off during the FSPP today. I do what you do now--don't bend my wrists back as much, and I never go all the way up to my toes. Still hate that move.... Only one more A workout!
I was really tired at the gym this morning. I didn't sleep well, it was so hot and humid...just didn't have much pep. And I didn't up my weights on anything
I've been running on my off days but I'm going to sleep in tomorrow. I'm hoping my B workout on Friday will be better after a true rest day.0 -
I couldn't wait any more, I was getting totally restless. I did single leg deadlifts instead of wide grip ones and the rest was good. I am glad that I got it done and can get one more in this week so I'm not too far behind.
Dandelion - love the leg shot!0 -
My back is feeling much better and the plan is to finish out stage 4 wob4 today!! woohoo! I am excited to get on to the next stage and that means that much closer time to my vacation Sept 9. :bigsmile:
I really want to deadlift 125 today. Think it is possible to increase from 110 to 125? I'm gonna try.0 -
My back is feeling much better and the plan is to finish out stage 4 wob4 today!! woohoo! I am excited to get on to the next stage and that means that much closer time to my vacation Sept 9. :bigsmile:
I really want to deadlift 125 today. Think it is possible to increase from 110 to 125? I'm gonna try.
Have you tried yet? I'm still at a solid 115lbs. I think I could do quite a bit more if I didn't have that stupid wide grip!
When I bump up to 135lbs (actually able to put a 45lb plate on each end), I'm planning on using a couple of smaller plates on each end so I still have the deficit without having to get a box. Anyone else do this?0 -
STAGE 4 is FINISHED!!!
I deadlifted 120. I thought my fingers were gonna pull off lifting that much.
WOB beginning and final weights:
deadlift 85>120
Bulgarian split squat 20#db>30# DB
underhand grip lat pull 60>96
lunges 15#DBs> 20#DBs
DB prone 5#dbs>7.5 #DBs
Swiss Ball crunch 15DB overhead to 17.5
reverse crunch laying on floor to 15 incline bench . Tried 30 incline for 8. I did it but it hurt my back.
lateral flexion and back extension BW>200 -
Mary - great progress!!!
jnh - I'll probably do the same thing. I don't like being on a box doing deadlifts.0 -
Mary, Mary, Mary!!!! Way to gO!!!0
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Hey everybody! I did Stage 4 Workout A today. It was GREAT to return to the front squat push press, push ups, step ups, and lunges. I am ready to see a better booty in the near-future!
I actually LOST strength during Stage 3. It is my fault. I lost my mojo, got sloppy with my diet, and then I got really sick and couldn't work out for a few weeks.
Anyhow, I'm looking forward to working hard the next couple of weeks and getting back in the groove!0 -
Ack, forgot to post final stage 4 A numbers (sorry I'm not too chatty in here, I've been distracted lately).
FSPP: had done 45-65# first workout, finished off at 70# at my highest for 5 reps but majority done at 65#.
Step-ups: 60# to 85#
DB one point row: 25# DB each hand = same (don't have higher DBs, and the balancing on this is seriously intense after wrecking my legs in the first two exercises!)
Rear foot elevated lunge: 25# = same (raised the box a bit though but tried not to make it too much like bulgarian)
Push-ups: was doing 8 each set in beginning, now doing 10-12 each set
Plank: 120 secs = same
Didn't do wood chop since I don't get any real benefit using a DB and I'm at home. I'm doing workout B today to finish up the stage.0 -
Finally made it back to the gym this morning for my second A workout, my schedule has just been crazy recently! I upped the FSPP to 55 lbs and wow was that a challenge! I was almost having to jump to get enough momentum to get the bar up over my head by the third set but I got through them. I lowered my weight on the stop and one point row from 20 lb dbs to 15, I just really felt like my form was suffering at the higher weight and I think that's probably more important. I really overdid something on the split squat, I don't know if it was a pull to too much of a stretch or what but my left quad was killing after the first set. I barely made it through the second and ended up skipping the third. The pain is much, much less now a few hours later so hopefully its nothing serious.0
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Awwww, finished the stage - am so glad to be moving on. I felt like the B workout was FOREVER FREAKIN' LONG. Here's my stats...see ya'll in stage 5!
Deadlift (trad'l): 165# - 185#
Bulgarian split squat: 25# - 65#
Underhand lat pulldown: 118# - 128#
Rev lunge box w/reach: 12# - 15# each hand
DB Cuban snatch: 10# each hand = no change (hate this friggin' move)
Crunches - did with 20 lbs and did 20 each set
Rev crunch - from 8 each set to 20 each set
Prone jackknife - from 8 each set to 12-14 each set (my left foot always cramps up and I have to stop, I don't know why!)
Prone cobra - 120 secs = no change
I mentioned before that I haven't been doing the HIIT. So no stats to report there.0 -
So I've got to ask, how does everyone lift so much with the deadlifts?! My upper body just can't seem to support anything more than around 90-95 lbs. It kills my hands even with gloves on and my arms can't hold much more weight even just hanging there while my legs do the work. I know my legs can take more, but I just can't seem to handle weights that are any heavier.0
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So I've got to ask, how does everyone lift so much with the deadlifts?! My upper body just can't seem to support anything more than around 90-95 lbs. It kills my hands even with gloves on and my arms can't hold much more weight even just hanging there while my legs do the work. I know my legs can take more, but I just can't seem to handle weights that are any heavier.
How are you gripping the bar? I used an underhand grip until I got to about 130 lbs at which point I had to switch to a mixed grip (my left hand grip under, my right hand grips over). Try that the next time you lift and see how much more you can do. If you are having a hard time keeping a grip on the bar - there are several things that can help improve grip strength from farmer's walks to hanging from a bar (like a pull-up bar/monkey bars) for as long as you can. Just keep doing it. Grip strength is one of the biggest hurdles to overcome but you'll get there. Also, don't feel bad setting the bar down and re-gripping after each rep if you need to. When I'm doing the heavier weights I have to re-grip every two or so, actually when I do 185#, I usually have to set it down real quick and re-grip (like a 3 sec pause). You'll see some heavy deadlifters actually just do the deadlift up and then drop the bar down - literally (rubber coated plates allow this to happen). I don't do that as I work out at home and don't have those kinds of weights (nor do I want to crack my basement floor, hah). I think you get a good workout having to lower the bar back down anyway. Also - really pay attention to form - legs drive that weight up and make sure you get the hip thrust at the top of the movement. Oh and lastly - I wear lifting gloves. They are old (13 years old) so I should probably get some new ones - but they help ME tremendously since my hands get SUPER sweaty and the bar will just slip right out of them. I've heard a lot of people say to use chalk if you are bare-gripping the bar - but I don't want to make a mess in my basement so gloves for me!0 -
So I've got to ask, how does everyone lift so much with the deadlifts?! My upper body just can't seem to support anything more than around 90-95 lbs. It kills my hands even with gloves on and my arms can't hold much more weight even just hanging there while my legs do the work. I know my legs can take more, but I just can't seem to handle weights that are any heavier.
The widegrip is MUCH harder than shoulder width apart.0
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