Stage 3
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I'll be starting 4 soon. I did an extra A workout the other day (so workout 5A) and planned on doing a 5B then moving onto stage 4. I might just skip it and go on to 4 because I don't like the B workout of this stage too much, and I've already done 4 of them. I'm not going to take a break before stage 4 because I had enough unintentional breaks throughout this stage! Who knows..I might even start stage 4 tonight.Hey gals - just wondering who will be moving on to stage 4 soon...? I notice there's not a lot of action on stage 4 thread. My last stage 3 workout is tomorrow and I'll be starting stage 4 on Wednesday. I don't think I'll post my stats because they are so wimpy compared to others who have posted! I am in awe of how much people are lifting. (I am very small framed and don't build muscle easily but I'm trying! LOL...I also really really don't want to injure myself!!!)
So, who's almost done 3??? Let's head on over, k?0 -
I finished Stage 3 today! I didn't go up a whole lot on some of the exercises, but I am pleased with my progress! I'm working with my trainer next week to prep for Stage 4. He has all the logs, so I can't tell you exactly what I did. I need to fill in my spreadsheet and watch the progression. I'm actually looking forward to 4 because I know I'm so much stronger than I was in Stage 2, and so much better prepared for those exercises!0
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Woo hoo! Done stage 3. Didn't care for 3B much so happy to move on...I didn't like stage 2 at the beginning but then started enjoying it so I"m actually looking forward to starting it on Wednesday.
I went down to 5 lbs dumbells for the YTWL move and it made a big difference in my form. Still hate it though....LOL
I am terrible at lat pulldowns - I stayed at 65 lbs the whole stage 3...I couldn't up it without compromising form!
Hoping to see some of you on the stage 4 thread soon...
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3rd A workout done today. Went much better and I completed both sets of the BWM for the first time which I'm really happy about! It's taking me ages to complete though, I'm glad I'm doing this workout at home (really happy with my new dumbbells too).
CanGirl & Sue - nice to see your enthusiasm for Stage 4 - I hope I feel the same when I finish this stage but I doubt it lol
emgel - welcome back! I really concentrate on driving quickly up through my legs/hips on the DB snatch, I found I wasn't grabbing it tight enough to start with either which meant I couldn't get "under" it so ended up pressing it up from my shoulder.0 -
FINALLY finished Stage 3. I think it took me about as long as Stage 1 due to sickness, holidays, etc.
Stats:
One Arm Dumbbell Snatch - 15 --> 25
Dumbbell Single Leg Romanian Deadlift - 30 --> 50 (total)
Barbell bent-over row - 40 --> 80
Dumbbell single arm overhead squat - 12/6 --> 15/7
Dumbbell incline bench press - 40 --> 50 (total)
Barbell Romanian Deadlift/bent over row - 50 --> 80
Partial Single Leg Squat - this was just body weight, right?
Wide Grip Lat Pulldown - 145 --> 160 (I did a set of 175 today but not great form)
Back Extension - On swiss ball, no weights
YTWL - On swiss ball - 6 each hand --> 7 each hand
Sort of dreading stage 4 because I wasn't a fan of 2, but hopefully it will go quickly! I am looking forward to the FSPP again!0 -
FINALLY finished Stage 3. I think it took me about as long as Stage 1 due to sickness, holidays, etc.
Stats:
One Arm Dumbbell Snatch - 15 --> 25
Dumbbell Single Leg Romanian Deadlift - 30 --> 50 (total)
Barbell bent-over row - 40 --> 80
Dumbbell single arm overhead squat - 12/6 --> 15/7
Dumbbell incline bench press - 40 --> 50 (total)
Barbell Romanian Deadlift/bent over row - 50 --> 80
Partial Single Leg Squat - this was just body weight, right?
Wide Grip Lat Pulldown - 145 --> 160 (I did a set of 175 today but not great form)
Back Extension - On swiss ball, no weights
YTWL - On swiss ball - 6 each hand --> 7 each hand
Sort of dreading stage 4 because I wasn't a fan of 2, but hopefully it will go quickly! I am looking forward to the FSPP again!
Impressive stats, I don't think I'll ever hit 175 on a Lat pulldown!!
I did WO4A yesterday, but had to take it easy and didn't do the BWM as I pulled my left glute trying to work through cramp when doing HIIT on the rowing machine on Sunday. I don't seem to be able to manage more than 12 mins on the rower without getting cramp in my glutes - so frustrating! I'll have to modify my seating position somehow as I've clearly not got something right. I'm glad I've got my foam roller which has helped a lot. I'll be doing an extra A&B workout on this stage before moving on to stage 4.0 -
jhgreer - wow! those are some impressive stats! My numbers are no where near that! I hit 60lbs on the lat pulldown and thought that was big time! haha way to go with finishing!
I think I have 2 more weeks of Stage 3 - I like it! but this is a very quiet forum0 -
Thanks ladies! Not sure why but my lat pulldowns have always been strong. I'm starting to think I'm not doing them right or maybe the machine is helping too much?
This forum is a little slow...I think everybody kind of drops off after the first stage or 2. Sad, though...I like hearing how everyone else is doing!0 -
Thanks ladies! Not sure why but my lat pulldowns have always been strong. I'm starting to think I'm not doing them right or maybe the machine is helping too much?
This forum is a little slow...I think everybody kind of drops off after the first stage or 2. Sad, though...I like hearing how everyone else is doing!
I'm restarting Stage 3 today! Got my upper back stitches out on Friday, so I'm starting with less weight than I ended with and only doing two sets instead of three. Glad to be back at it!0 -
I'm restarting Stage 3 today! Got my upper back stitches out on Friday, so I'm starting with less weight than I ended with and only doing two sets instead of three. Glad to be back at it!
Welcome back Holley! Hope you're feeling better!0 -
Yes, welcome back Holley! Did my last A workout today, and completed the BWM too now that my glute has recovered. Just the B workout to do on Thurs and then I'll be done with Stage 3.0
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Thanks! I'm so glad to be back at it. It seems that I didn't lose any strength at all, which is wonderful. I'll be returning to higher weights when I do Workout A again next week. Probably won't be done with Stage 3 for another month since I decided to restart the whole thing. :ohwell: 0
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jsextrasmooth--wow on those numbers! Impressive!
I have not posted here yet but am about halfway through stage three. Like it better than two but there are some exercises I hate...like the YTWL. ugh. I think the biggest thing I hate is that I have to use 5 pound weights to do it, and that is even a struggle by the end of the third set. I FINALLY was able to balance on the bench the way the book shows. Anyone else have trouble with that? I wonder if it is the size of my bazooms that causes trouble? I don't know but it is uncomfortable for sure.
I LOVE the deadlift/bent over row and the bent over rows. I will keep on trucking through it though. I.will.finish.the.whole.program. 0 -
jsextrasmooth--wow on those numbers! Impressive!
Not mine unfortunately gadenni - jhgreer can take the credit for those!
I feel similar to you about stage 3 v stage 2, but haven't had a problem with the bench (but then I don't have big boobs lol). I have noticed however that some benches are much longer or wider than others, so not all benches are best suited to the YTWL.
I've just completed my last stage 3 workout and my stats are:
A WORKOUT (DONE AT HOME)
One Arm Dumbbell Snatch - 12.5kg (27.5lb) --> 15kg (33lb)
Dumbbell Single Leg Romanian Deadlift - 15kg (33lb) --> 20kg (44lb) total
Barbell bent-over row (substituted Dumbbells as no BB at home) - 25kg (55lb) --> 30kg (66lb) total
Dumbbell single arm overhead squat - 5/2.5kg (11/5.5lb) --> 7.5/5kg (16.5/11lb)
Dumbbell incline bench press - 15kg (33lb) --> 20kg (44lb) total (limited by my adjustable dumbbells 2.5kg plates)
B WORKOUT (DONE AT THE GYM)
Barbell Romanian Deadlift/bent over row - 27.5kg (60.5lb) --> 32.5kg (71.5lb)
Partial Single Leg Squat - BW --> 8kg (17.5lb) held in opposite hand to the leg I'm working
Wide Grip Lat Pulldown - 30kg (66lb) --> 35kg (77lb)
Back Extension - BW --> 5kg (11lb) medicine ball
YTWL - 3kg (6.5lb) each hand --> 4kg (9lb) each hand
This stage has really highlighted how weak my glutes/hamstrings are and how important it is to really keep on stretching at every opportunity between workouts! I'm ready to move on, hope I enjoy stage 4 more than I did stage 2.....0 -
Holy shiiiite I just did 3A for the first time & my *kitten* is thoroughly kicked. Curious at how long it typically takes for everyone. It took me & my friend 75 minutes but I know a lot of that time was getting oriented to the exercises & figuring out where to set the weight for each one. We didn't rest the for 105 sec between each set & ended up taking some extra rest time during Body Weight Matrix (because we SUCK), so I really have no idea how much time I can expect to spend on this one.
How long does it take you ladies?0 -
Holy shiiiite I just did 3A for the first time & my *kitten* is thoroughly kicked. Curious at how long it typically takes for everyone. It took me & my friend 75 minutes but I know a lot of that time was getting oriented to the exercises & figuring out where to set the weight for each one. We didn't rest the for 105 sec between each set & ended up taking some extra rest time during Body Weight Matrix (because we SUCK), so I really have no idea how much time I can expect to spend on this one.
How long does it take you ladies?
Welcome to the killer that is Stage 3 lol. I averaged somewhere between 75-90 mins for the A workout. I became anal about thoroughly warming up my legs and stretching afterwards as my hamstrings were permanently tight throughout this stage. 90 mins wasn't unusual for me including BWM (and I still managed to pull a glute doing HIIT grrrr!).0 -
Hello all, im new to these threads and thought I would start on them to keep me going. I loved stage 1, didnt like stage 2 that much. So far Ive done 1a (1b today) and dont think Im a fan of this stage either. but Im determined to get through it. I had a hard time with the dumbell snatch, Ive done barbell snatches (am I the only one that feels weird saying that??) and those seemed easy for me, but the dumbell is awkward! Had to pep talk my way through the BWM but made it through all the way through and was damn sore the next day!
Looking forward to getting involved here and hearing about everyone else.0 -
Finished my last Stage 3A workout today!!! My stats went like this:
Squat (I didn't do the dumbbell snatch): 65lbs - 95lbs
Single leg Romanian deadlift: 10lbs - 15lbs
Barbell Bent-Over Row: 40lbs - 70lbs
Overhead Squat: 5/10 - 10/20
Dumbbell Incline Bench Press: 15lbs - 20lbs
and to address Stubbysticks issue: I have super limited time in the am to workout and usually do a modified version of the workouts. For example, I dind't do the reverse woodchop in this stage and often do the BWM on my non-lifting days. U just gotta do what works with your schedule!0 -
I did my second redo of Workout A yesterday. Upped all of my weights to more than I was doing before my hiatus. Guess the break helped more than it hurt!!! I'm incredibly sore today, but it was totally worth it!0
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I am terrified at the thought of doing 3A again tomorrow, but I have to admit I felt like a badass after completing it. 3B was no joke last night either, especially the YTWL & those DAM 90-second prone cobras! There was no way I was going to be able to do 3 sets in a row so I tacked the cobras on to the end of the 3 ab exercises instead & just repeated all 4 exercises twice more. Anyone else do this?
The girlfriend working through the program with me told me the other day that I need to get my butt down lower for the planks. I hate her face.0 -
I am terrified at the thought of doing 3A again tomorrow, but I have to admit I felt like a badass after completing it. 3B was no joke last night either, especially the YTWL & those DAM 90-second prone cobras! There was no way I was going to be able to do 3 sets in a row so I tacked the cobras on to the end of the 3 ab exercises instead & just repeated all 4 exercises twice more. Anyone else do this?
The girlfriend working through the program with me told me the other day that I need to get my butt down lower for the planks. I hate her face.
I do an ab super set instead of what the book recommends. I'll do 20 swiss ball crunches with an 18lb ball over my head, 8-15 prone jackknives, and 10 (on each side) lateral flexion things with side crunch. I do those with no breaks. Take 60-90 seconds to collect myself then do it again. Then I'll do maybe 2 prone cobras if I still have time. If not, just one or none since I'm usually crunched (haha) for time! If I'm feeling psycho, I might do three super ab sets. Usually not though.0 -
Survived second go-round of 3A, yay me! I'm gonna be feeling it tomorrow though...I went up to 30 lb DBs on the chest press. Wowsa. But I did rather enjoy dropping them to the ground after the 6th rep like the boys do, lol. LOOK AT ME EVERYONE...AWESOMENESS HAS BEEN UNLEASHED.0
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I'm starting Stage 3 on Wednesday and I have a question. I was doing 60-second planks on a ball in Stage 2, but 60 seconds was pushing it and I don't think there's any chance I can do 90 seconds at this point. Would you go back to the floor for the 90-seconds, or just do the ones on the ball for as long as possible?
Thank you!0 -
I would say do them on the floor & just hold it as long as you can, even if it's not for the full 90 seconds. I'll bet you that by the time you do the fourth iteration of 3A, you'll be much closer to the 90 than you expect!
I did my third round of 3A last night, first time on my own - a friend has been doing it with me but she wasn't feeling well - & I did surprisingly well. Bumped up the weight on reverse woodchop to 50 lb & did 3 solid sets of chest press with 30lb DBs. I think I'm gonna be brave & try 35-pounders next time! Made it through all three 90-second planks - last time I only did the first one all the way through & bailed at 60 sec for the second & third sets - & cut down my BWM time to about 4 minutes. Only a couple of short breaks this time - the first time it took me 15 minutes to finish one circuit!0 -
I would say do them on the floor & just hold it as long as you can, even if it's not for the full 90 seconds. I'll bet you that by the time you do the fourth iteration of 3A, you'll be much closer to the 90 than you expect!
I did my third round of 3A last night, first time on my own - a friend has been doing it with me but she wasn't feeling well - & I did surprisingly well. Bumped up the weight on reverse woodchop to 50 lb & did 3 solid sets of chest press with 30lb DBs. I think I'm gonna be brave & try 35-pounders next time! Made it through all three 90-second planks - last time I only did the first one all the way through & bailed at 60 sec for the second & third sets - & cut down my BWM time to about 4 minutes. Only a couple of short breaks this time - the first time it took me 15 minutes to finish one circuit!
Thanks! I ended up doing it on the floor, because I was pretty sure I couldn't squeeze out even one set of 90 seconds on the ball. I successfully finished all 3 sets at 90 seconds, but was definitely not happy about it. I don't think I'll be moving back to the ball any time soon, but maybe by Stage 4.0 -
Well...I finished Stage 3 last night! YAY!!! Saw a jump in most of my weights, but I probably won't post it. I'm crazy busy!0
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In S3B where it says to choose 1 of the starred did you guys:
1. Choose one?
2. Do them all?
If you chose one did you switch to the other for the following B workout? I guess it really doesn't matter in the end what I decide to do...0 -
I think Stage 3 is my fave so far (esp B, I always seem to prefer
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Biggest surprise, I love that 1-arm db snatch. The 1st time I was stressed as I'd forgotten to print out that page (I schlep printouts around the gym & take my notes all over, e.g. how many times I had to come out of plank grrr.), but I did a quick google on my iPhone and knocked them out. Definitely feel like a toughie doing those. Like, step off fools, if I can do this to a 15-lb dumbbell, just think what I could do to you! (Not much. Unless you weigh 15 pounds.)
But seriously, I love the 6 rep thing too. It really gets me out of my comfort zone in upping the weights because "hey, it's only 6 reps". In the past I think I was guilty of doing everything for 12 reps with very little break between sets, which meant 5 to 10 lb dumbbells max usually.
I also feel like a fool doing 90-sec prone cobra. (Is she playing statue? Why isn't she moving? Likely no one even notices me, but that's what I imagine "them" saying...)0 -
Hi everyone! I am new to Stage 3, starting it this week. I was just reading everyones posts to get a feel for this stage. Looking forward to starting and being able to participate in the conversation here. Have a great day!0
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I hoping to start Stage 3 this weekend too! Looking forward to moving on from Stage 2
Also, looking over the dumbbell exercises, like the snatch and single leg deadlift, it seems like I could substitute a kettlebell easily, has anyone done that or know of a reason not to?0
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