Stage 4
Replies
-
I find the wide grip easier as well. I do wear gloves so I will try the mixed grip next time and see how that works. Thanks!0
-
I use a switch grip and I will regrip the bar bewteen reps if I need to. You should basically be hitting the floor anyway.0
-
Finally joining the ranks of Stage 4. Like a fool, I forgot to bring along or even review my Stage 2 stats (was going to use them for starting weights)so I ended up going a bit higher for the FSPPs and lower for everything else. Oh well! Onward & upward.
0 -
I was soooo happy to kiss the 120 minute planks goodbye today (yes, it was my 4th A workout, yahoo!). I felt good--I went up on all my weights. I'll finish the last B workout Thurs or Fri and will post my starting/ending weights then. Perfect timing, because I'm leaving for a week's vacation Saturday. Hello rest week!
I've been not so great about my diet for the last several days. These summer weekends are really hard. I'm going to try to be on point for the rest of the week, then control myself while on vacation...but I'm not going to log. I won't know if I've gained weight, because I haven't been weighing... Plan is to just get going with S5 when I get back and get back on the deficit plan then. Tricky, because I really do have better strength in the gym when I'm eating more. And yet, I have at least 10 lbs of fat to lose. Frustrating trying to get everything done at once.0 -
Hate to be the barer of bad news but the 120 planks continue in Stage 5.
Have fun on vacation. I'll be on vacation this coming week too 0 -
I used the wide grip with the mixed grip and ditched the box so I could easily set the weights down and that made a huge difference! I got through three sets at 95 tonight no problem so I'm going to up to 100 next time and see how it goes!
On the downside I really seem to have strained my left quad. It hadn't been bothering me until I started the split squats tonight and then it was instant pain! Guess I'll give it some rest and see how it feels later this week. Hopefully just a strained muscle that will go away quickly.0 -
Ouch, Ellie, I hope the quad heals quickly. I didn't use the box for this stage--too much of a pain to set it up, and wide-grip DLs are hard enough already. I found that the mixed grip made a huge difference, too.
Oh no, more 120 planks in 5 Sam??? I guess I need to read up on the next stage. I was already dreading the BWM, but I'd forgotten about planks.0 -
Ouch, Ellie, I hope the quad heals quickly. I didn't use the box for this stage--too much of a pain to set it up, and wide-grip DLs are hard enough already. I found that the mixed grip made a huge difference, too.
Oh no, more 120 planks in 5 Sam??? I guess I need to read up on the next stage. I was already dreading the BWM, but I'd forgotten about planks.
Ol Alwyn is trying to get me to give up on health and fitness and be obese with these 120 second planks. Worst thing ever!0 -
Yay, finished with S4!
I felt great this stage--in part, I think, because I upped my calories a bit (especially at the end, when I was kinda out of control, unfortunately). Here's my progress:
A workout
FSPP: 45>65
Step-up: 12k each hand>18k
Dumbell 1-pt row: 25 lb each hand>30 each hand
Static lunges: 12k each hand>18k
Push up--no change, all 8 on floor all 3 sets
Plank, hated 'em the whole time but did 3 x 120
Wood chop: 60 lbs > 65 lbs
B workout
Widegrip DL: 115 > 125
Bulgarian SS: 35 lbs > 45 lbs
Underhand lat pulldown: 85 lbs > 92.5 lbs
Reverse lunge: 20 lbs each hand > 25
Dumbell Prone Cuban snatch: 8 lbs each hand > 12 lbs
Swiss ball crunch: 15 lbs overhead to 20 lbs
Reverse crunch (did jacknifes): 3 x 8
Lateral flexion (did windshield wipers) 3 x 8
Prone cobra (boring!) 3 x 120
Week off (vacation, yay!) then on to S5, and a MUCH stricter diet. See you there...0 -
YAY Dandelion! Impressive numbers, you the WO-man. Now get over there to stage five. Mary and I need company lol.0
-
YAY Dandelion! Impressive numbers, you the WO-man. Now get over there to stage five. Mary and I need company lol.
Yall will be onto bigger and better stages by the time I'm over there
. My last Stage 4 workout is Wednesday and I'll start Stage 5 the following Wednesday giving me a week off since I haven't had one since the first week in June. I don't want to...but I think I should! 0 -
Hi! Ready to start Stage 4 next week.
I was away on vacation for 2 weeks so I'm a bit afraid of Stage 4 but I know I need to just get in there and do it!
My plan is to lift 2x a week - I can't seem to get 3 lifts in per week because of the family schedule. Instead of feeling bitter about it I'll just expect to lift twice and get in an extra run or cycle.0 -
Hi! Ready to start Stage 4 next week.
I was away on vacation for 2 weeks so I'm a bit afraid of Stage 4 but I know I need to just get in there and do it!
My plan is to lift 2x a week - I can't seem to get 3 lifts in per week because of the family schedule. Instead of feeling bitter about it I'll just expect to lift twice and get in an extra run or cycle.
I'm switching to 2 days of lifting this week too and will see how it goes. I'm having a hard time building in recovery and my body is rebelling. Time for a little break. Plus, the thought of doing each workout only once each week is kind of appealing to me. 0 -
Hi! I will be starting Stage 4 over the weekend. Quick question: The book says "2-3 sets" for each workout. Is everyone going for three sets? I'm wondering why there is an option, per say.
Thanks!0 -
Hi! I will be starting Stage 4 over the weekend. Quick question: The book says "2-3 sets" for each workout. Is everyone going for three sets? I'm wondering why there is an option, per say.
Thanks!
I wondered that too (and asked in the stage 3 thread I think). I also thought about asking Alwyn directly in his facebook Q&A but I do 3 sets except *sometimes* on the 120 second planks. Sometimes I literally can't do a 3rd set worth anything so I've done 2 on 2 of the workouts and 3 on 2 of the workouts. I do still wonder why the option is there.0 -
I'm the same way, sometimes I just can't get through a third set so I stop at two. I assumed the reason was to encourage us to push ourselves on the weights and not feel like we had to grab something lower to get through three sets.
Gym was super crowded last night and I had to split my workout up and do the whole thing out of order. I hate that. On the up side I've only got two workouts left and on to stage 5!0 -
Hi! I will be starting Stage 4 over the weekend. Quick question: The book says "2-3 sets" for each workout. Is everyone going for three sets? I'm wondering why there is an option, per say.
Thanks!
I was just wondering the EXACT same thing. When I start next week, I think I'm going to try for 3, but if I can only handle 2, that will be OK too.
Another question -- when you all start, are you able to use the same weights as you ended with Stage 2? Or were you able to go heavier? Or did you have to go a little lighter & build back up?0 -
Hi! I will be starting Stage 4 over the weekend. Quick question: The book says "2-3 sets" for each workout. Is everyone going for three sets? I'm wondering why there is an option, per say.
Thanks!
I was just wondering the EXACT same thing. When I start next week, I think I'm going to try for 3, but if I can only handle 2, that will be OK too.
Another question -- when you all start, are you able to use the same weights as you ended with Stage 2? Or were you able to go heavier? Or did you have to go a little lighter & build back up?
I was surprised to go UP basically an incriment on every lift. I thing a lot had to do with finally gaining some balance. For instance, my Stage 2 dumbbell 1 pt row, I ended at 15lbs but was able to start stage 4 at 25lbs (finished my last A workout at 27.5).0 -
It's really a preference and what your body can handle. I did 3 sets because I wanted to push myself. Also, I started with the weights that I finished with in Stage 2, but if they were too easy then I upped them on the next set. I was able to go up on all the lifts from Stage 2.0
-
Hello,
I will be starting stage 4 next week - not overly looking forward to it as I struggled with a lot of the lunges & split squats in stage 2. Quite looking forward to deadlifting again though 0 -
I finished stage 4 yesterday (yay) but wanted to jump on here about the reverse lunge from box with forward reach. The picture shows her reaching basically to her ankles but that just confused me since it was pretty much worthless. I changed it to the reach part going perpendicular to the floor and it felt much better. Anyone else do it like that?0
-
cpa, The option of doing 2 or 3 sets will depend on how much time you have. I'm doing 3 sets and I'm in the gym for at least 90 minutes, usually longer. I always do a general warm-up, the exercise specific warm-ups and a proper cool-down/stretch session.
karen, the amount of weight you use will depend on if you're doing 2 or 3 sets of 8 reps. If you're only doing 2 sets then you should be able to lift MORE weight than you did in stage 2 which consisted of 2 sets of 10 reps. If you're doing 3 sets you should be able to lift the same amount of weight, or more, than you did in stage 2 because you're doing fewer reps per set; plus your strength should be increasing.
jnh, when doing the reverse lunge from box with forward reach, you should be reaching for your toes, not ankle. Read the first bullet under the "descend" section. I found this exercise to be one of the most challenging. I'm using 25 lb. dumbbells and I can really feel my shoulders and core working hard to bring the weights to the very front of my toes and lifting them back up to the starting position.0 -
cpa, The option of doing 2 or 3 sets will depend on how much time you have. I'm doing 3 sets and I'm in the gym for at least 90 minutes, usually longer. I always do a general warm-up, the exercise specific warm-ups and a proper cool-down/stretch session.
karen, the amount of weight you use will depend on if you're doing 2 or 3 sets of 8 reps. If you're only doing 2 sets then you should be able to lift MORE weight than you did in stage 2 which consisted of 2 sets of 10 reps. If you're doing 3 sets you should be able to lift the same amount of weight, or more, than you did in stage 2 because you're doing fewer reps per set; plus your strength should be increasing.
jnh, when doing the reverse lunge from box with forward reach, you should be reaching for your toes, not ankle. Read the first bullet under the "descend" section. I found this exercise to be one of the most challenging. I'm using 25 lb. dumbbells and I can really feel my shoulders and core working hard to bring the weights to the very front of my toes and lifting them back up to the starting position.
I never felt it until I lifted perpendicular -- but I think we're getting to the same place either way.
And just an update once I was done with this stage, my last workout I could only physically do 2 sets (I did 3 on the deadlifts only that last workout) so I FINALLY understood what he meant!0 -
Did my last stage 4 workout today! I'm going to take a few days off before going back in for stage 5. My quads have been super sore through this stage for some reason, much more than I've felt during any of the other stages, so I want to give them some time off before going back in. I tried really hard to focus on my form more than increasing my weights during this stage so I didn't make many gains except in the upper body moves. I'm glad to be past the halfway point and on the downhill stretch now!0
-
Had deep muscle tissue massage Friday evening.... I am still sore today. Apparently I was super tight... which I suspected, but not THAT tight. He really did a number on my neck, which (according to him) was the source of my soreness and tightness in my upper back and shoulders. He spent most of my session just in my neck area. I didn't realize there were so many neck muscles--- he would start working on a spot and I could feel it all the way down my shoulder. It was weird.:noway: :grumble:
Anyway, I am still sore today. I was planning on starting Stage 4 today, but may give my body another day to recover from that massage. :sad:
Oh, he also said he would "win" after the massage.... he admitted defeat at the end....:laugh: I'll probably schedule another session in a couple of weeks. But he did something---at least now when I tilt my head side to side, I actually feel a stretch right away. Before I had to "manipulate" my head to a certain spot to feel anything.
Lesson: STRETCH MORE!0 -
Starting Stage 4 this week after 10 days off (vacation). I am READY (more than ready) to get back to lifting. I have always been slightly scared of the deadlift. This time I am going to have a friend meet me at the gym and make sure I have proper form and as much as I did not want to wear gloves I am given in and getting gloves. I actually don't mind the callouses on my hands but feel I might get a better grip and lift heavier with gloves on. 0
-
Wowza, Stage 4 Workout A1 kicked my *kitten* today! I tried splitting the FSPP into back squats & overhead DB presses, which was OK, but after 2 sets, I decided to go back to FSPP, and managed 7 reps with the 45 lb. bar, but couldn't get an 8th. I really dislike the positioning on front-squat though. I'll try to stick with it.
I feel like I took a big step backward on planks after my rest week too. At the end of stage 3, I was holding all three planks for 100 seconds, so I was hoping to go to 110 today, even if I couldn't make 120, but the longest I got was 90 today. I did 90, then 85, then for the 3rd one, I split it into 60 + 60.
I tried step-ups on the bench too, and the padding made it feel SO unstable, I went back to my sturdy platform to do them, but I did make the step higher.0 -
Great start, Karen!
I'm hoping to start today. I had a last minute job interview last night and that just threw everything off. I can't wait for the Olympics to end... it's messing with my sleep!
Good idea on splitting the FSPP... I actually hurt my shoulder with that move during Stage 2... it set me back 3 weeks!0 -
cpa - how did the interview go?
Well, did first workout of B today & just thought I would share...
Changing my grip from both overhand to one overhand / one underhand made such a difference. I was struggling with 132lb widegrip deadlift, mainly because my grip kept failing, changed the grip on my left hand to underhand and did two sets at 145lb. It was so much easier!!0 -
Not so sure about the interview.... from what I hear, they are at the final phase and they picked two candidates for the final round and we have completely different backgrounds... so hard to tell which way they will go.
I managed to eek out 2 sets each of Workout A last night. I couldn't stop yawning---even the warm-up on the elliptical was hard for me. So I decided to drop all my weights... FSPP (Bar only), 2x20 dbs on the rest... I managed one set of 120 planks... that wiped me out... I could only manage 70 on the 2nd set... and "9" on the horizontal woodchop. I did all my pushups on the floor, but I can't get my chest low enough. Hubby says he'll watch me next time so he can critique my form.
Busy weekend... hoping to squeeze in a B workout Saturday morning before it gets crazy 0
This discussion has been closed.