Stage 5 Questions
Replies
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Sorry, I didn't mean to drive you crazy, just offering unsolicited ideas on how to make the crunch harder.
Finished stage 5!!...but I'll hang out here a bit longer.
Final stats for WO B
Bentover/deadlift: 70-100
Partial Squat: 30-40
Wide Lat Pull: 85-105
Back extension: 25-45
YTWL: 15-15, no sense going heavier on that one
ABS: SUper sets of 10 on the swiss ball, crunch 10-15lbs in a V overhead, jackknife-Pike, Flex, cobra 1:20
Intervals: 3.5/6.5 to 3.5/6.7 not much of an increase. I HATE running.0 -
Sorry, I didn't mean to drive you crazy, just offering unsolicited ideas on how to make the crunch harder.
Finished stage 5!!...but I'll hang out here a bit longer.
Final stats for WO B
Bentover/deadlift: 70-100
Partial Squat: 30-40
Wide Lat Pull: 85-105
Back extension: 25-45
YTWL: 15-15, no sense going heavier on that one
ABS: SUper sets of 10 on the swiss ball, crunch 10-15lbs in a V overhead, jackknife-Pike, Flex, cobra 1:20
Intervals: 3.5/6.5 to 3.5/6.7 not much of an increase. I HATE running.
Great Progress! I hope to get over 100 lb. on the Lat Pull Down. 40bls on the Partial Squats?!? That is great! I went up to 25 lbs. today and think I pulled a muscle in my right leg (glute).
It has taken me all month to get through stage 5 and I still have two more workouts to go! I pulled a muscle in my back doing the one armed snatch and had to take over a week off (coincided with a vacation too). Has anyone else experienced that? It was like a tear/knot on the left side of my back, kind of under the shoulder blade. Horribly painful! I tried to roll it out using tennis balls in a sock and I was practically in tears . . . I think it came from poor form and using my back to push the weight up versus the force of the jump push the weight up. Anyway, I wish I could go up in weights on that one but I am really focused on form and not hurting it more.
Trying to decide about Stage 6 vs. moving right into Stage 7. I really would like to do a chin up . . . .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.
No prob, bob
I just can't vision what you are saying. Incline bench where my lower half is higher than my head right and lift up?
Those are insane! (if that's what you are suggesting)0 -
Great Progress! I hope to get over 100 lb. on the Lat Pull Down. 40bls on the Partial Squats?!? That is great! I went up to 25 lbs. today and think I pulled a muscle in my right leg (glute).
It has taken me all month to get through stage 5 and I still have two more workouts to go! I pulled a muscle in my back doing the one armed snatch and had to take over a week off (coincided with a vacation too). Has anyone else experienced that? It was like a tear/knot on the left side of my back, kind of under the shoulder blade. Horribly painful! I tried to roll it out using tennis balls in a sock and I was practically in tears . . . I think it came from poor form and using my back to push the weight up versus the force of the jump push the weight up. Anyway, I wish I could go up in weights on that one but I am really focused on form and not hurting it more.
Trying to decide about Stage 6 vs. moving right into Stage 7. I really would like to do a chin up . . . .
I didn't pull my back, but I did pull my shoulder last week doing that one. Luckily not too bad, and I was able to carry on. THat is a really hard exercise to increase weight on, at least for me anyway.
WHoever said to hold the plate out in front of you for the back extensions, thank you! I actually have sore abs today LOL.
Mary, I guess I should have said decline. You have your feet in the air and you pull your upper body up toward them.
http://www.youtube.com/watch?v=2jkpaZ4yzNU not this big an angle. I couldn't do this angle. I'm more like 15 degrees lol 0 -
Samantha, GREAT! Thank you. I kinda thought that's what you were talking about. I am a visual person (can't describe a thing to me LOL)
off to workout 2A in a few0 -
Hi there!! I actually did my first WOA last Thursday. I thought it was supposed to be my last Stage 4 WO, but my days were off somehow. Not really looking forward to this stage because my DB weights at home only go up to 25lbs and I was already maxed at those at the end of Stage 3, so not sure how to make this stage more difficult. The weights are expensive and I'm running out of room to put them, so while I would like to buy some heavier weights, I just don't think it's in the cards right now. Oh well.
WOB will be tomorrow.0 -
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)
Increased BO/DL 80 pounds
squat 65 pounds
Wide grip lat pull . 96 pounds a few times but decreased back to 84 for remainder
side flexion 25 pounds
back extension 10 pounds out in front of me . That's a killer!
Crunch on the decline bench
reverse crunch on the floor. (a young teen was on the bench every time I wanted it. Didn't get to try out my skills again. LOL)
Increased HIIT to 3.5 to 6.7. I did try 7.1mph and held it for 20 seconds. maybe next time around.......
Jen, I am not that far ahead of you. WOB2 finished today. That makes 2???0 -
way to go ladies.
Jennie, are you using adjustable dbs? Ive been curious about those.0 -
I'm not using adjustable weights. I looked at them in the store and didn't really like them. I have dumbbells with rubber coated ends and only up to 25 lbs. They cost about $1.50 a lb to buy at Sports Authority and I haven't had any luck finding anything on craigslist lately. I'm going to do my workout B at the gym at work today, but that means no barbell and I have to do everything with dumbbells. They also don't have steps, but I can generally use a machine in there that has a small step on the end. I'm really tempted to just skip this stage because I really don't like it and either way I have to go light on some of the exercises. Oh well, I'll get thru it.0
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Go Jen! Go Jen! GO JEN!
You can do it.
J
E
N
What's that spell?
JEN! can do it!0 -
Mary - LOL!! You just totally made me giggle!
So I got WOB done today. As I posted in the Daily thread, I may just do it all at my work gym because they have more dumbbells and I'll just have to forego using the barbell. Only thing is they don't have a cable machine for the wood chop, so may just have to skip that or modify something.
Workout A (at home with 25 lb dumbbells max)
snatch - 25 lb
single leg RDL - 25 lb
bb bentover row - 80 lb
one arm o/h squat - 15/25 lb
incline press - 25 lb
plank - 90 sec was all I could do
wood chop - 30 lb
Workout B
RDL/Row - 40 lb
single leg squat - 25 lb
lat pulldown - 110 lb (nautilus machine)
back extension - 25 lb (using swiss ball)
YTWL - 15 lb (the T is the hardest part for me)
Pike instead of crunch
Incline reverse crunch
prone cobra - 120 sec (only did 2 times)
I didn't get the BWM in on WOA or the Intervals on WOB. Will try to get the HIIT in tomorrow and do a quick walk. Lately my basement is roasting hot in the morning because the air hasn't been on all night so I'm dead by the end of my workout. Hoping the gym will be better.0 -
Finished workout 2A today. Was able to really push it with having heavier dumbbells
snatch - 35lb
single leg RDL - 35 lb
bentover row - 40 lb dumbbells
one arm o/h squat - 20/40 lb
incline press - 30 lb
plank - 90/60/60 (apparently I totally suck at these!)
wood chop - 20 lb (on the floor as best I could)
Oh yeah and BWM 2:22 and 2:35 - I do the jumping lunges, but not the jumping squats, just do regular ones twice. I did not rest for a whole 4:45 seconds between sets either as I need to get moving.0 -
I'm dead today. While I was at the gym TOM began. Not heavy enough to cause a mess just noticed when I went to bathroom. OK TMI anyway, now I know why I couldn't focus or really push myself.
snatch 15 pounds
single RDL 30 pounds
bent over row 80 pounds
squat/shoulder press 15 pounds
incline press 25 pounds
plank - I am suckier, Jen I could only do 61 , 60, and 43.
woodchop 15 pound kettle bell ( I like using this much better)
BWM I MADE myself do the 2nd set. I can not do jumping lunges to save my life. I squeaked out a few. It feels like my entire body is jiggling and brain is sloshing every where so I go back to regular lunges.0 -
Mary - look at you with those shoulder presses. You are improving a lot! Great job!! I imagine the snatch give your shoulder some trouble as well. Sorry about TOM. I'm so glad I don't have to worry about that anymore!!!0
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I know, right ? :bigsmile: Thanks for noticing. I can't do the over head squat (?) . I can lift the weight up there but definitely can not hold it up there for any duration.
Thank you again. You made my day. :flowerforyou:0 -
Hi all! Just got back from vacation and wanted to pop in and say hello before I start stage 5 tomorrow morning. Can't wait! Hope you're all doing well--I'm going to read back through the thread and get caught up now...0
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Got my first S5 workout in this morning--I'm still worn out from it! I love doing only 4 reps (yeah, I'm lazy) but I did do 4 sets of everything and even though I didn't rest for a full 2 minutes between sets the workout still took about 80 minutes (including 5 min. warm-up and brief stretching).
I skipped the planks, too--when I did S3 I moved them to WOB in place of the prone cobras to save time in WOA and because I feel like back extensions and prone cobras are redundant...
Still hate that frigging BWM but it WAS faster (not easier exactly) than in S3.
Also...the squat with the weight overhead and between leg...anyone modifying that? Fitting a big 35 lb barbell between my thighs while squatting is really awkward--I felt like I was going to tweak a muscle by jutting my thigh out in a weird way.
It sucked looking at myself in the mirror while training. I've definitely gained a few lbs in the last couple weeks of lazy eating/vacation
But, I'm inspired to really buckle down and get to it for the last 3 stages. And I'm not weighing or measuring until I kiss s7 goodbye.0 -
Dande! Great to see you.
I don't do the overhead weight instead I squat/shoulder press.
I feel ya about the mirror and lazy eating. TOM this week and I binge ate every hour of the day. I feel so bloated, fat, and gross. Plus, I have zero motivation to go to the gym. It's like "why bother" I am still fat.0 -
I have been doing 4 sets as well and I love the 4 reps! I don't rest a full 2 minutes either - usually about a minute. The one arm overhead squat is pretty awkward, but I am able to do it pretty well so I don't substitute anything. I know Mary does because she has problems with her shoulder. Are you spreading your legs out far enough? I do so it's closer to a plie squat, but still not quite that far out.
I skipped my workout Saturday, so I only got 2 workouts in last week. A3 tomorrow.0 -
yeah 4 sets for me too.
and yes, I do a variation because of a shoulder injury, and ya know what? NO! I haven't been spreading my legs farther. Better do that on my next workout.0 -
Mary - I don't know that it's necesary to spread your legs out more, but it makes it easier for me to get the dumbbell between my legs. And I don't go out as far as a plie squat would be, but further than what I do for a regular squat.0
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Yep, spreading the legs worked for me!0
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I'll try moving the position closer to a plie--thanks for the suggestion.
Mary, sorry you're feeling ick--I've got TOM, too, and feel the same way. Also didn't help that I ate 3 meals a day out for over a week... Did walk alot but not enough to burn off all those extra calories. I feel like I'm back where I started. Sigh. I'm not ready to give up though! It did feel really good to get back to the gym this morning...I was actually looking forward to getting up at 5 today.0 -
you're a better woman than I. my first day back home and I skipped the gym. I'm only up a little, like 2lbs, easily explained by TOM water retention. Didn't really over-indulge though. Moving onto stage 6. I loved reading all the progress posts. Great job ladies.0
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Only 2 more!!!
WOB3
bent over deadlift (whatever those things are called) I managed to get up to 80 pounds
Wide grip lat pull 84 pounds. I could not even get 96 pulled down one time . Last workout , I managed to get several.
squat 75 pounds
Back extension 12.5 out in front of me! EEEKKK that is painful on my hamstrings
ywtl 5 pounds last time it was 8 (not a good day)
swiss ball crunch 12 pounds over head
reverse crunches on 15 incline Last time 30 incline
lateral flexion 30 pounds
I could not progress today. I am thinking when I have too many days in a row that I do not lift, I lose some strength. Last week I only lifted 2 days. Most people gain strength when they rest , right?0 -
Nice work on the DL/row, Mary! Sometimes rest makes me stronger the next workout, sometimes not--a lot of it is just how I'm feeling that day, I think. And if you've got TOM, that could affect things--it does for me. Can you believe you're almost done with this stage? You're skipping S6, right? When I finally get there I'll probably have that thread to myself!
I'm sore today, but not like I was after the very first time I did BWM in S3--a good sore. Went for a long (for me) run and felt awesome. I just realized my usual M-W-F lifting schedule will be off this week because hub's got a business trip tomorrow and we're going away for the weekend. So guess it will only be 2x for me. It will be nice to sleep in tomorrow though!0 -
Yep, Dande, I'm skipping phase 6.
I don't know if it is TOM or I am weary of this entire process. It's been 200+ days and it' has been up and down with the scale. The only thing I can say is that I've had to buy bigger shirts because my shoulders exploded. I like being strong but the lower body has not changed.0 -
Dande - I was thinking the same thing about S6. I'll be there next week hopefully (If I stop skipping workouts!).
Mary - My shirts are getting tighter as well in the shoulders. I have broad shoulders any way and this is just making them bigger.
I keep losing track of where I am (probaby because I keep skipping workouts). B2 for me today ( I thought I was on B3 already).0 -
I see changes, but they're all under my unchanged layer of fat, if that makes sense. I have a bit of a six-pack on my upper abdomen now (visible enough that the one time I ventured to the beach in a bikini my hub noticed it, in shock) but the bottom of the six-pack is covered in a fatty pooch that I doubt I'll ever get rid of. My thighs and *kitten* are still fat and jiggly. My shoulders and arms look a lot better than they used to, though. I haven't weighed myself in a long time, or measured, or taken photos, because it was just so frustrating! It's like I've got this hard body waiting to get out, and I can't figure out how to peel away the top layer to expose it....
My current plan (and I'm laughing at myself, because I've changed things up SO many times) for the next three stages is to eat around 1800 calories, NOT eat exercise cals back (I'm doing NR 2-3 times a week and C210K 2-3 times a week, so I imagine my actual calorie intake is about 1500 give or take), and eat mostly clean/primal (so that's moderately low-carb). Honestly, if I stick to that plan and still don't see any improvement when I'm done with program, I may just give up!
Jennie, it'll be a couple weeks before I get to S6--probably just in time to say goodbye and wish you well on S7!0 -
I really wish they would do smaller increments in dumbbells. It's hard to jump a full 5 lbs when you get to the heavier weights - and it's really 10 lbs because you're doing 5 on each arm. My B workout yesterday was the same as the first one, execept I had to go down to 12.5 lbs on the YTWL. I just was not able to get 15 lbs at all. I think I could go up to 45 lbs on the deadlift/row but 40 lbs is still pretty tough, maybe next time.
dande - I totally hear you on the body changes still being masked by fat. I know that I have abs under all this fat, I just wish I could see them!!! The crazy thing is my measurements are still the same, but it seems like that fat is getting tighter? Don't know if that makes sense, but when I bend over at the waist, my belly hangs down quite a bit and that part that hangs is getting smaller. Not sure how that is possible when I'm still the same 33.5 inches around at my belly button, but I have noticed it.0
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