Stage 5 Questions
Replies
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"I'm feeling so lonely I could cry"
5B1 I am in serious pain after woa on Sunday with the BWM followed by a day at the water park climbing all of those stairs, and today's wob. My legs are revolting against me and I can't even have a soak because my landlord turned off the water for emergency repairs:sad:
Bent-over/deadlift: using the curling bars for better hand positioning. still at 80lbs from stage 3
Partial squat: didn't go well with over-worked thighs 30lbs from stage 3
Wide lat pull: up to 95 (THere was a totally ripped chic there doing 115 at 20 reps, hardcore!!!)
Back extention: (thighs hurt leaning on apparatus) 25lb plate
YTWL: up from 10lbs t0 15 lbs thanks to only doing 4 reps LOL
Ab work: speed super sets of 10
no cobra no intervals ran out time and my weren't running anywhere.
That's impressive work Samantha. You're going to have great arms with those YTWLs! I missed a lot of cobras & intervals too, but figured I was getting plenty of similar exercises elsewhere.0 -
OK, I love this workout for the most part. I don't want to appear that I am bragging, sorry if I am. I have really seen some improvement in my weights, and it makes me giddy. I have not changed too drastically in my appearance, tho. Booo!~
One arm snatch 40# on my right arm, 35# on my left (I have a shoulder issue)
Single Romanian - 25# too easy weight-wise, but my balance needs more work
Barbell bent-over row - went up from 50 to 80# smiles!
Dumb bell single arm squat - I've increased from 12.5/25 to 25/50#
Dumbell incline press - still stuck at 35 - can't get anything heavier up!!!
Planks - I f'n hate them! But I can do them.
Reverse wood chop - I went up from a 4 to a 5....I have no idea how much weight that is on this cable system.
BWM - I can do one set...I love it...I hate it....I love it...I mostly hate it.0 -
nice job Katie!! Your single arm moves are VERY impressive. I have a tiny shoulder issue too that make the bent rows a bit of a problem and getting heavy stuff over my head too.0
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If I stay on track, I will be joining you a week from today! Looking forward to getting back to these exercises. I will take YTWL gladly if I never have to do another step up or split squat!0
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Partial squats are about the same thing unfortunately. Can't wait to see you Mamacita.0
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If I stay on track, I will be joining you a week from today! Looking forward to getting back to these exercises. I will take YTWL gladly if I never have to do another step up or split squat!
Heh heh! There are more split squats in Stage 6. but don't let that put you off - it's a great stage, honestly!0 -
Mixed bag tonight. I am disappointed that I didn't increase weight ANYWHERE. The jumps at this point are just too big. However, I ended up shaving a FULL MINUTE off my body weight matrix time. Woo hoo! How? I actually rested. In fact I was BSing with a buddy of mine and rested for about 10 minutes in between and POWERED through the second go around.0
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Halfway through stage 5!!
Bent-over/deadlift 90lbs
Partial squat 35lbs
wide lat pull: 100
back extension: new variation, 1 legged with 10lb plate
YTWL 15lbs, easier this time, felt strong.
AB work super set of 10 and prone cobras give me an *kitten* cramp at 2min mark LOL
My intervals sucked. I increased speed by 1/10 and ended up with a calf cramp so I stopped after 10 min.
Marching on....0 -
Halfway through stage 5!!
Bent-over/deadlift 90lbs
Partial squat 35lbs
wide lat pull: 100
back extension: new variation, 1 legged with 10lb plate
YTWL 15lbs, easier this time, felt strong.
AB work super set of 10 and prone cobras give me an *kitten* cramp at 2min mark LOL
My intervals sucked. I increased speed by 1/10 and ended up with a calf cramp so I stopped after 10 min.
Marching on....
Looking good, Samantha. 15lb YTWLs is impressive; I had to go back down, but I'm too embarrassed to say where I ended up!
Don't know if I've missed this in previous posts, but what on earth is a 1 legged back extension???0 -
I was asking how to make the back extension harder because I was already using the 25lbs plate and can't see using the 45. Beeps recommended doing them with one leg and it's exactly what it sounds like. I had to look up a picture though. You hold your non-working leg out of the way and make the working leg do everything, then switch. It's double the reps because you're switching legs. I actually had to drop to 10lbs to do it.0
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I'll be here Monday :drinker:
Only taking a 4 day break because I am sure life will get in the way. I need to read the pages and get caught up.0 -
yay, I have company, for a week at least LOL.
WO5A3:
BO/DL 100
Wide lat pull 100
partial squat 40, my hips are killing me
Back ext: 1 legged, 15lbd
YTWL: 15lbs
Super set abs on the swiss ball sets of 10
back hurt so no cobra today.
New HIIT 16 min 3.5-6.7 I kept the bottom speed the same but increased my top speed to prevent cramping like last time.0 -
Will check in with my starting weights tomorrow. I am excited to be close to the end!0
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Missing lifting today because hubby had a race. Going tomorrow and plan to finish stage 5 on Friday. Then a week off while the family is on vacation.0
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((sigh)) did my first workout. I'm tired from the BWM. My legs felt like jello for an hour.
one arm db snatch 15 pound DB
bent over row- 65 # I have perfect form with this weight. I will try to up it by 20 by the end of the stage.
DB single leg romanian deadlift I started out with 30 # DBs lost my balance and almost went face first in the floor . :laugh: SO, I went back to 25 # DBs . Will work out up to the 30 LOL
squat shoulder press (can not hold weight over head so I do this instead) 12.5 # DBs
DB incline press 20# DBs I know I can do heavier but need a spotter and couldn't get anyone in my family to go today.
plank 75 seconds was my longest time. I am increasing slowly but surely.
Reverse wood chop 12 # ball
BWM 3:42 and 3:20 I actually waited the recommended time .0 -
Started stage 5 3 days ago......now I remember how much the body matrix sucked LOL. Still love the one hand snatch
I am using 30 pounds dumbbells.
I like the one armed snatches too There are some moves I really don't like, like the single arm overhead squat. i feel so unbalanced I really hate it. I'm loving nrolfw but I'm starting to feel well enough prepared to move onto other lifting programs that don't have so many weird moves. I like the basics... the snatches and squats and deadlifts and pull ups and planks you know, the standard moves. Anyways I just realized while prepping the stage 5 workout log that I totally skipped the stage 3 bodyweight matrix without even realizing it! So this will be my first time doing a BW matrix. Seems like a mini HIIT. First workout wednesday! 0 -
Started stage 5 3 days ago......now I remember how much the body matrix sucked LOL. Still love the one hand snatch I am using 30 pounds dumbbells.
I like the one armed snatches too There are some moves I really don't like, like the single arm overhead squat. i feel so unbalanced I really hate it. I'm loving nrolfw but I'm starting to feel well enough prepared to move onto other lifting programs that don't have so many weird moves. I like the basics... the snatches and squats and deadlifts and pull ups and planks you know, the standard moves. Anyways I just realized while prepping the stage 5 workout log that I totally skipped the stage 3 bodyweight matrix without even realizing it! So this will be my first time doing a BW matrix. Seems like a mini HIIT. First workout wednesday!
The BWM can be very intense. May hurt like hell afterwards. Take a really good rest between. If you can't wait the doubled time then at least wait however long it took you to do it the first time. If you don't have proper rest with this one you WILL cramp up.
I'm doing it for the last time, woo hoo!0 -
YAY finished WOA!! And I never have to do the BWM again...unless I want to. That's a good one to have in the bag of tricks when you can't get to the gym.
I felt like crap, and pulled my shoulder on the snatches. I upped to the 35s and strained the right shoulder a bit. Funny that it's the good shoulder. I only did 3 sets of those. I HATE shoulders!!
One armed snatch 60-70
1 legged DL 60-70
BOR: 80-90
One armed squat: 10/20 to 20/40 woo hoo on that one!
Inclined BP: 50-60, struggled with this one after hurting the shoulder today. Backed off the weight to focus on form, then bumped it back up.
Planks 120 doesn't make me feel like I am going to die anymore LOL
Reverse Wood chop: 70-80
Body Weight Matrix: Top time for the Stage is 2:40, today's times 2:48 and 2:57
Now I want a freaking nap!! One more to go!!!0 -
YAY finished WOA!! And I never have to do the BWM again...unless I want to. That's a good one to have in the bag of tricks when you can't get to the gym.
I felt like crap, and pulled my shoulder on the snatches. I upped to the 35s and strained the right shoulder a bit. Funny that it's the good shoulder. I only did 3 sets of those. I HATE shoulders!!
One armed snatch 60-70
1 legged DL 60-70
BOR: 80-90
One armed squat: 10/20 to 20/40 woo hoo on that one!
Inclined BP: 50-60, struggled with this one after hurting the shoulder today. Backed off the weight to focus on form, then bumped it back up.
Planks 120 doesn't make me feel like I am going to die anymore LOL
Reverse Wood chop: 70-80
Body Weight Matrix: Top time for the Stage is 2:40, today's times 2:48 and 2:57
Now I want a freaking nap!! One more to go!!!
Well done! That's really good work. So are you missing stage 6?0 -
yay, Sam. I will post some stuff in a few.
I can't up my weights too much or my form stinks. So I don't feel like I am getting much of a workout doing 4 reps.
Suggestions?0 -
as you can see from above, I only increased weight by about 10 lbs pre exercise during the duration of the stage. Don't sweat it and focus on good form. I upped about half-way through the stage when I "felt" stronger.0
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dl/bo 75 pounds
squats 55 lb
wide grip lat pull 84 lb
ytlw (?) 7.5 lb
back extension 25 lb
swiss ball crunch 25 lb plate x 8
incline reverse crunch 30 incline finally :bigsmile:
side flexion 20 lb
HIIT 3.5 mph is my lowest and highest today 6.3 (16 minutes)0 -
you're right with me Maniac!! try hold weight above your head to make the crunch harder. I was using that 25lb plate and felt like I was doing nothing. Now I hold 10lbs overhead and it WORKS.0
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Sam, I was holding 15 above my head so you think that is better??? I was trying to add weights and make things difficult.
I'll do that then .0 -
do the ten on the incline bench. "Harder" doesn't have to mean more weight. I either do 5lb dbs in each hand in a y over head on the ball or the 10lb medicine ball on the incline bench, not too steep.0
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Regarding the question on the Back Extension exercise. I asked a trainer at my gym how to make it harder as I was holding a 25 pound plate and feeling NOTHING.
He suggested holding a medicine ball directly in front at arms length -not against your chest as you go up and down. I could not believe the difference it made, especially in my hamstrings and my butt as I came back up. I could totally feel it.
He said holding a plate against your chest does nothing.0 -
I asked a trainer about the back extension, too. The first thing was to make sure you are super tight when you are doing it (squeeze the glutes, etc), and make sure you are going down ALL the way. Hold it at the bottom for a few seconds, then slowly come up. You don't want to be bouncing, but completely controlled the whole time.
Doing that made it a bit harder for me, where by the time I was up to the 10 reps I was really feeling in my back. I used a 25lb plate.0 -
do the ten on the incline bench. "Harder" doesn't have to mean more weight. I either do 5lb dbs in each hand in a y over head on the ball or the 10lb medicine ball on the incline bench, not too steep.
I should do sit ups on the incline bench and add weights?0 -
you do what's right for YOU. I'm just offering some variations so you can figure out whatever that is.0
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I am just not sure what you are suggesting.0
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