Stage 3
Replies
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beck - I lost my log sheet at the gym one day...where could it have gone after I left it on the treadmill?!?! the good news is that I was able to recreate it because of my posting here. Its been a while since I followed lifting with spin...how did that go?0
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beck - I lost my log sheet at the gym one day...where could it have gone after I left it on the treadmill?!?! the good news is that I was able to recreate it because of my posting here. Its been a while since I followed lifting with spin...how did that go?
My legs felt like they were gonna give out at first but after about 15 min it was fine. I think it was smart to hold off on the body matrix though!!0 -
I do not like B. At all.0
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good morning everyone -
feeling really good about my weight increases today. (except for the bent over row. I started too heavy at the beginning of this stage and today I even went down on my reps from the last workout. )
one-armed snatch - 30x6, 30x7, 30x8
single leg RDL - 54x7x2, 54x8
bent over row - 80x6x2, 80x7
single arm OH squat - 60x6x2, 60x7
incline press - 64x10x3 (tried to go up to the 35 pound dumbbells, but no luck!)
plank - 90x2
wood chop - 75x6x2 (wow was the additional 5 pounds hard!)
1 BWM...ran out of time!!
hope everyone has a GREAT day!!0 -
I can't believe I only have 2 more workouts in this stage! Hoping to bust them out Monday and Wednesday!
Lc...you're a beast! (And I mean that as a compliment!)0 -
first stage 3 today! Bit wobbly trying some new moves - ouch, how hard is the squat with the arm raise (can't remember proper name right now, lol)? I used 9lbs and 18lbs...... could probably go up but man, my glutes were hurting!
Bodyweight matrix is a bit of a killer eh? I can't wait that long between reps though, yawn. I did both in just under 3 mins. Quads on fire.0 -
good morning ladies!
jo - welcome to stage 3! That is interesting that you felt the single arm OH squat in your glutes. I am definitely more focused on keeping my arm up! That is strange that they tell you to wait 6+ minutes between the matricies...there is NO way I am going to sit around for that long!!
beck - last WO A today?
I did 3B3 today...only one more of each!! I did not get to the intervals (again). I did not even finish the lifting in 55 min...and what if I was waiting the entire 105 seconds? (I usu do 75s.) Anyway...here it is:
deadlift/row: 80x9, 80x7, 80x6
single leg squat: 60x6x2, 60x7 (the "partial" aspect of this really makes it hard to know your form is good...how low??)
lat pulldown: 90x10, 100x6x2 (bad math for my first set...at first i was so psyched bcse it was easy and then i realized I was @90)
back extension, weight overhead: 12x10x3 (REALLY felt this in my hammies)
ywtl: 20x6x2 (I suck at these...)
v sit-ups, weight overhead: 15x25x2
side extension, weight overhead: 15x6x20 -
Yes! Last A workout! It was a good one too! Upped my weights in almost everything! I can't believe I'll move on to stage 4 on Friday. Not sure how I feel about doing all of those lunges again though;)0
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That overhead squat does my head in (almost literally considering the first time I tried it I nearly dropped the weight on myself)- I don't know am I just terribly uncoordinated but I CANNOT keep my arm straight for the life of me. I'm only using 3kg and 6kg and I still bend my arm when I go down. I've tried practising without any weights just to get the form down, but I've done 3 workouts already so Stage 3 is almost over for me.
I'm terrible at the one legged romanian deadlift as well so I ended up just swapping it for a standard Romanian dumb bell deadlift.
The bodyweight matrix is killer and it's SO tempting to skip it considering a) I always run out of time and have to do it separately to the rest of the moves and b) I do a bodyweight-based bootcamp class that's 45 minutes long so sometimes I feel like saying screw it, I'll be doing 45 minutes of this tomorrow!
I am really enjoying this stage though- way prefer it to stage 2. I don't miss those lunges at all!0 -
good morning ladies -
Did 3A4 today...only one more stage 3 workout!!!!
feelgood - I do not keep my top arm straight. I need to have my arm bent to control my balance. Please give the single leg deadlifts another chance...today was the 4th time and I really thought they started to click!
my workout:
one armed snatch: 32x6x3
single leg RDL: 60x6, 60x7x2
bent over row: 80x8x3
single arm OH squat: 67.5x6x3
incline bench press: 64x12x3 (tried the 35 pounders AGAIN today...just a non-starter without a spotter)
plank: 90x3
rev wood chop: 75x7x3
one BWM...0 -
Stage 3 is done-zo!!! See ya'll in Stage 4!!0
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Wow, single leg RDLs killed my butt today! I think my glutes are on strike. Closely followed by my quads after those jump squats. OMG, feel the burn, lol.
I managed to hold all the 90 sec planks.... some serious arm shake occurring there though, haha. Those last 30 secs are HARD.0 -
Jo - yes, the single leg RDLs are great for working the glutes. I really hate planks...I have found that mixing it up with raising opposite arm/leg makes it psychologically easier to get through it.
My last stage 3 w/o is tomorrow!0 -
My last stage 3 w/o is tomorrow!
You go nail it!
I'm amazed how much I enjoy this program compared to what I used to be doing (cardio ++). It is challenging me which is something I haven't experienced for a while. Although, while I was bored with the length of stage 1, I almost feel that these 8 workout stages are not long enough to both master AND be strong at each lift?0 -
I just really don't like this stage at all. I have 2 more B's and one more A. Then I'll do Stage 4 and probably come up with something on my own or start a new program. I don't want to do a repeat of this stage.0
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chic - keep an open mind. you may feel differently when you face stage 5 as you will be stronger at that point. Or you could go straight to 6 instead of starting something new...
jo - yes, I hear you about mastering the moves/progression. That is probably why we go back to the stage 2 moves next and we get another shot at these moves in stage 5.0 -
Ok. I'll keep an open mind...lol.
Isn't stage 6 the pull up one? I don't work out at a gym, so I'm not sure that will work for me anyway. I had planned to skip to 7 after 5.
And I STILL cannot do a whole body weight matrix, let alone 2. My goal is to do the whole thing for my last A workout.0 -
Ahh it sounds like the one-leg deadlifts are important so... I'll have to practise them for the next stage.0
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Hey ladies - just starting stage 3 and thought I would join you here. Actually I got A1 and B1 in last week. A2 tomorrow. It's really challenging. That BWM is impossible - I cannot do jump lunges to save my life! So I did the BWMs, but just did regular lunges (and I did them after the jump squats, which I can do for some reason). I am also finding all the one leg exercises really difficult, balance-wise. The one leg deadlifts are impossible - even with no weight - on my right leg. Same with the partial one leg squats. And I have never felt such shame in the weight room as when I had to put back my 5 lb dbs and pick up 3lb dbs for the YTLS - WTF?!!? Up until now I've been only hitting the weight room 2x/week. I'm going to try to get in 3x/week through at least this stage. I am hoping that will make a difference.0
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Although, while I was bored with the length of stage 1, I almost feel that these 8 workout stages are not long enough to both master AND be strong at each lift?
Jo - I totally agree.0 -
good morning ladies -
Did 3A4 today...only one more stage 3 workout!!!!
feelgood - I do not keep my top arm straight. I need to have my arm bent to control my balance. Please give the single leg deadlifts another chance...today was the 4th time and I really thought they started to click!
my workout:
one armed snatch: 32x6x3
single leg RDL: 60x6, 60x7x2
bent over row: 80x8x3
single arm OH squat: 67.5x6x3
incline bench press: 64x12x3 (tried the 35 pounders AGAIN today...just a non-starter without a spotter)
plank: 90x3
rev wood chop: 75x7x3
one BWM...
lcuconley - Really impressive! I can see myself being where you are by the 4th round, based on my A1 lifts. Except for the reverse wood chop - that's amazing.0 -
I did 3B3 today...only one more of each!! I did not get to the intervals (again). I did not even finish the lifting in 55 min...and what if I was waiting the entire 105 seconds? (I usu do 75s.) Anyway...here it is:
deadlift/row: 80x9, 80x7, 80x6
single leg squat: 60x6x2, 60x7 (the "partial" aspect of this really makes it hard to know your form is good...how low??)
lat pulldown: 90x10, 100x6x2 (bad math for my first set...at first i was so psyched bcse it was easy and then i realized I was @90)
back extension, weight overhead: 12x10x3 (REALLY felt this in my hammies)
ywtl: 20x6x2 (I suck at these...)
v sit-ups, weight overhead: 15x25x2
side extension, weight overhead: 15x6x2
But my B lifts (especially lat pulldowns and YWTLs) were nowhere close to yours, lcuconley. Is that the combined weight for your YWTLs or did you use 20lb dbs? I could use 10 lb dbs for the cuban snatches in stage 2, but I had to drop way down for the YWTLs (measly 3lb dbs for sets 2 and 3 in B1!)0 -
I did 3B3 today...only one more of each!! I did not get to the intervals (again). I did not even finish the lifting in 55 min...and what if I was waiting the entire 105 seconds? (I usu do 75s.) Anyway...here it is:
deadlift/row: 80x9, 80x7, 80x6
single leg squat: 60x6x2, 60x7 (the "partial" aspect of this really makes it hard to know your form is good...how low??)
lat pulldown: 90x10, 100x6x2 (bad math for my first set...at first i was so psyched bcse it was easy and then i realized I was @90)
back extension, weight overhead: 12x10x3 (REALLY felt this in my hammies)
ywtl: 20x6x2 (I suck at these...)
v sit-ups, weight overhead: 15x25x2
side extension, weight overhead: 15x6x2
But my B lifts (especially lat pulldowns and YWTLs) were nowhere close to yours, lcuconley. Is that the combined weight for your YWTLs or did you use 20lb dbs? I could use 10 lb dbs for the cuban snatches in stage 2, but I had to drop way down for the YWTLs (measly 3lb dbs for sets 2 and 3 in B1!)
I was wondering if that was combined too! I've just done my second B workout and did combined weight of 18lbs on the YWTLs. I'm at 90lbs for the lat pull downs too. Must look into the variations for the sit ups. Am still doing the ball with with a plate overhead. Am always pushed for time at that stage though.0 -
Jo and Ljane - that is COMBINED. Two 10-pounders. I always record combined weight. I totally started too heavy because the day of the first workout, the 7.5s were missing. My form still needs improvement after the whole stage! I think the YWTLs are the hardest lift of the entire program.
LJane - I am totally with you on the jump lunges. They are really hard to execute. I would recommend that you try to continue to do them, though, as the explosiveness of the move is important. I also found the balance hard...but the good news is that since doing the heavy lifting with balance, my yoga is improving. As Jo said on a previous post, make sure your core is completely engaged and focus on a spot about 3 feet in front of you.
I never posted Saturdays workout:
deadlift/row: 80x10, 80x9, 80x8
single leg squat: 60x6, 60x7, 60x8
lat pulldown: 100x5, 100x6x2
back extension, weight overhead: 12.5x10x3
ywtl: 20x6x3
v sit-ups, weight overhead: 15x25x1 (ran out of time and headed to yoga anyway)
side extension, weight overhead: 15x10x1
See you all in stage four!!0 -
Hi Ladies!
I'm glad I found this group! I just started Stage 3 on Monday. My biggest gripe is the amount of time it takes to do the workout. I workout in the morning before work. I was warming up at 5:45 and I didn't even hit the BWM and it was 7:10. I ended up being late for work!! I can't get to the gym any earlier and I honestly couldn't do the exercises much faster. Can anyone complete these workouts in an hour? The gym opens at 5:30 and I am going to try to get there early tomorrow, but the lengths of the workouts are really not being feasible in my eyes.0 -
lveh8 - I am totally with you on the length of the workouts! I often have to cut it short because I run out of time. I can't sit around for 105 seconds though. I usu do 75-90 between sets.
Just started stage 4 this am...its awesome to go back to the stage 2 lifts!0 -
lveh8 - Just did 3A2 yesterday and it took me 90 min (all in, including the BWMs). 3B seems to be a little shorter for me, 75 mins including the HIIT.
Yesterday's workout wasn't great. I am trying to get in 3x/week verses 2x/week. So I only had one day of rest between 3B1 and 3A2. My quads were killing me yesterday (and today!) and I think it really set me back in terms of how deem I could get my squats. And this time I could jump my squats or my lunges in the BWMs. I have 2 days of rest before I do 3B2, so that should be better. I hope my body can adapt to a quicker recovery period, though, because I really would like to do 3x/week. I also need to make sure that I spend enough time stretching/foam rolling. I was pressed for time on Sunday when I did 3B1 and didn't really stretch after. And I am going to try to do a short (10 min) yoga session on rest days as well.0 -
It's nice to know I wasn't just being very slow!! I haven't even gotten to start the HIIT because of time. Ugh0
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Just finished my last B workout! Moving on to 4! Keep lifting, ladies!0
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Well done chicbuc! I just finished the last B workout too. Yay!
I'm glad I'm not the only slowpoke who thinks these workouts take a long time. Today's workout took me 107 minutes... almost 2 hours! Luckily I have nothing better to do on a Sunday
but yeah, between warming up, resting, and occasionally wandering around waiting/searching for equipment it sometimes takes forever. During the week I get into the gym when it opens at 6.30am but I need to be done at around 7.40am to get ready and head to work, so I often end up splitting the workouts in two, which I don't really like doing.
So as a reward for finishing the stage I'm treating myself to some lovely sushi tonight. I can't wait!0
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