Stage 3
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I think YWTL's or whatever are just ridiculous. My arms do not want to work that way, even with very light weights. And I can't read the directions while trying to do it too so I don't know if I'm even doing it right. And I did not do 3 sets.
I bought a 20 pound bag of bird seed today, I had a cart because I was looking for some other items too but ended up buying just the bird seed. I had a hard time not laughing when the clerk asked if I needed help putting it in my car.
I actually really like them because I think they are good for my rotator cuff which gets sore if I load up too much or don't move correctly. Especially the Y & T seem to make me pinch my shoulder blades back which is just the sort of work I need for my posture. I've always been the sort of skinny hunched winged-shoulder blades shape (but now the pot-bellied getting less hunched sort of shape).
You remind me of how impressed I used to be with girls at the animal supplies that used to help me haul around the big bags of dog food. I think I'll be right if I need to go back!0 -
I think YWTL's or whatever are just ridiculous. My arms do not want to work that way, even with very light weights. And I can't read the directions while trying to do it too so I don't know if I'm even doing it right. And I did not do 3 sets.
I bought a 20 pound bag of bird seed today, I had a cart because I was looking for some other items too but ended up buying just the bird seed. I had a hard time not laughing when the clerk asked if I needed help putting it in my car.
It's funny to me that cashiers just assume that lady shoppers are weak and need help. It always happens with dog food when I buy it.
I dislike the YWTL's too but they are great for scapular strength and posture so even though I can't do too much weight with them, I know that they are beneficial.
I ave 2 more workouts of each and I'm on to stage 4- and I meant to say I like workout A and dislike workout B.
Blacknivory- great results!! And yep, it's great that anyone can do this program!! As long as you are making progress you don't need to compare yourself to anyone.0 -
I finished stage 3 today and I really loved it - even those dreaded YWTLs. I couldn't believe how hard it was to lift a 5lb weight in that combination! I read about how it targets the smaller muscles, so I felt better about the tiny weights and enjoyed it more, knowing I was helping my shoulders get stronger.
The Body Weight Matrix nearly killed me the first time (couldn't even do the second set on the first workout) and by the end it was taking me longer to finish than when I first did them. Can't figure that one out, but whatever, my form got better and my legs are much stronger and starting to show definition which is super cool.
My progress was as follows:
Workout A
One armed dumbbell snatch 12# barbell --> 35# barbell
Dumbbell single romanian deadlift 20# each hand --> 25# each hand
Barbell bent-over row -->30# --> 70#
Dumbbell single-arm overhead squat 10#/20# -->12#/25#
Dumbbell incline bench press 20# -- >35#
Plank --> 1:30 secs all
Reverse wood-chop 2 plates (unsure of weight) --> 3 plates + small one on top
Bodyweight matrix began at 4:18/4:08 last workout was 5:55/7:17 (wth?)
Workout B
Barbell Romanian Deadlift/Bent-over row 70# --> 85#
Partial Single Leg Squats BW --> 25#
Wide Grip Lat Pulldown 72# --> 72 + small plate on all reps#
Back Extension 25# --> 35#
YWTL 5# --> 8#
Swiss Ball Crunches -- 30# on chest-->15# over head
Prone Cobra --> 1:30 secs all
HIIT -- whew! - hard to do after all the above but got through it on the stair mill
Favorite exercise: One arm dumbbell snatch. Just feels cool to power that weight through the air!
Least favorite: YWTL (of course)
Can't wait for stage 4 - even though each stage starts out feeling awkward I always end up enjoying the sequences and look forward to my workouts. I never thought I'd like weight lifting this much, but I totally feel like I've found my groove. It was so fun doing the 35# incline bench press - the men around me were all "whaaa?":laugh:0 -
I finished stage 3 today and I really loved it - even those dreaded YWTLs. I couldn't believe how hard it was to lift a 5lb weight in that combination! I read about how it targets the smaller muscles, so I felt better about the tiny weights and enjoyed it more, knowing I was helping my shoulders get stronger.
The Body Weight Matrix nearly killed me the first time (couldn't even do the second set on the first workout) and by the end it was taking me longer to finish than when I first did them. Can't figure that one out, but whatever, my form got better and my legs are much stronger and starting to show definition which is super cool.
My progress was as follows:
Workout A
One armed dumbbell snatch 12# barbell --> 35# barbell
Dumbbell single romanian deadlift 20# each hand --> 25# each hand
Barbell bent-over row -->30# --> 70#
Dumbbell single-arm overhead squat 10#/20# -->12#/25#
Dumbbell incline bench press 20# -- >35#
Plank --> 1:30 secs all
Reverse wood-chop 2 plates (unsure of weight) --> 3 plates + small one on top
Bodyweight matrix began at 4:18/4:08 last workout was 5:55/7:17 (wth?)
Workout B
Barbell Romanian Deadlift/Bent-over row 70# --> 85#
Partial Single Leg Squats BW --> 25#
Wide Grip Lat Pulldown 72# --> 72 + small plate on all reps#
Back Extension 25# --> 35#
YWTL 5# --> 8#
Swiss Ball Crunches -- 30# on chest-->15# over head
Prone Cobra --> 1:30 secs all
HIIT -- whew! - hard to do after all the above but got through it on the stair mill
Favorite exercise: One arm dumbbell snatch. Just feels cool to power that weight through the air!
Least favorite: YWTL (of course)
Can't wait for stage 4 - even though each stage starts out feeling awkward I always end up enjoying the sequences and look forward to my workouts. I never thought I'd like weight lifting this much, but I totally feel like I've found my groove. It was so fun doing the 35# incline bench press - the men around me were all "whaaa?":laugh:
Great progressions with your weight!!! Super awesome!!!0 -
Sup everyone...
Last night was my 3rd S3WA, and I had such a huge improvement. Wow, it is amazing the increases I have made.
One armed dumbbell snatch - Currently at 25lbs
Dumbbell single romanian deadlift - Currently at 30lbs each hand (wow, this works grip strength like crazy)
Barbell bent-over row - Currenlty at 75lbs, and this is a 5lb increase from last week
Dumbbell single-arm overhead squat - Currently at 10/20 lbs, increasing next week
Dumbbell incline bench press - Currently at 25lbs
Plank - Last night I upped the game and did 60 seconds with one leg raised, alternating every 30 seconds.
Reverse wood-chop - Currently at 50 lbs (I love how this works your obliques, so much better than side crunches)
I still skip the body matrix, mainly because I have 2 mile run after this workout. By far my favorit exercise is in this stage, and that is the one armed snatches. I love the power it makes me feel I have, and I love turning heads in the gym with it.0 -
Started Stage 3 on Monday so I’m doing workout B tonight. I am definitely feeling Workout A everywhere today but mostly sore in my hamstrings. Body weight matrix was insane and I only got through 24, 12, 6, 10 – ha! Hopefully better at that on Friday.
I do my overhead squats against a stability ball at the wall to keep my back straight. I can’t tell whether this is cheating because I’m slightly leaning on the ball or if it’s better to have the good posture here.
For planks I did not make it to 90secs but working up to it: 70s, 80s, 85s.
I’m a bit bummed that there are no pushups in this stage. I feel like I’m very behind with those since I am not at the floor yet (still about a 30degree incline).0 -
Finished workout A last night. Took me 1.5 hours! Is this normal?? I much preferred it to Stage 2. I hate push ups as my shoulders and triceps tire before my chest so I don't get any chest work (with the narrower arms in New Rules) so loved the bench presses. I didn't like the squats with uneven weights - found it really difficult to get the right weights and went very lopsided! The Romanian deadlifts were tougher than expected - wobbling all over the place! And that body weight matrix is evil!
Think I might need a two day rest before workout B as I'm stiffening up already!0 -
It took me awhile the first time because I had to do a lot of changing weights around. After I figured out what weights to use then next time it went faster. The uneven weight squats were very awkward the first time but the second time I did them it went much better.0
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It is still taking me around 1.25 hours to complete both workout sets with the body weight matrix and interval training. Still having a hard time completing the BWM but going in for my third time on workout A today so hopefully I've made some improvement there. Also hit 90secs for my plank on Monday for my last set! Phew! It helps me to look at my stopwatch and know that i only have XX seconds left haha
Keep it up ladies!0 -
Well....as much as I loved stage three, alas it is time for me to be moving on. Here are my final stats in this stage:
Start date: April 30
Finish date: May 24
Begining body stats:
Weight: 148 lbs
Neck: 13 inches
Waist: 31 inches
Hips: 37 inches
Body Fat%: 29.2%
Ending Body Stats:
Weight: 143.4 lbs
Neck: 13 inches
Waist: 31.5 inches
Hips: 36.5 inches
Body Fat%: 29.2%
Total Changes:
4.6 pounds lost
Stage three end weights:
One-armed Dumbbell Snatch: 25 lbs > 35 lbs
Dumbbell Single-leg Romanian Deadlift: 20 lbs > 30 lbs
Barbell Bent-over Row: 70 lbs > 80 lbs
Dumbbell Single-arm Overhead Squat: 10/20 lbs > 15/30 lbs
Dumbbell Incline Bench Press: 20 lbs > 25 lbs
Plank: 90 sec regular > 60 sec alternatiing one leg
Reverse Wood Chop: 40 lbs > 55lbs
Barbell Romanian Deadlift/bent over row: 70 lbs > 80 lbs
Partial Single-leg Squat: BW > BW+ 10 lbs
Wide-grip Lat Pulldowns: 85lbs > 70 lbs (new equipment)
Back Extensions: 10 lbs > 25 lbs
YTWL: 5 lbs > no change
Decline Sit-ups: 30lbs > no change
Incline Reverse Crunch: BW > no change
Lateral Flexion: BW > moved to swiss ball
Prone Cobra: 90 Sec > no change
See you all in stage 4.
ETA: I ended up skipping the BWM because I have a 2 mile run that day.0 -
Great results. I must admit I am preferring this stage to stage 2 but it does take ages - I didn't even do the intervals today (did intervals on the bike yesterday and ran out of time today) and it took 1.5 hours again for workout B.
I'm curious about what the "decline sit ups" are - I've been using a 10kg weight with ball crunches but need to do 15 to feel it and struggling with the lateral work.0 -
Ever see this contraption?
It is sit ups on that thing. The bench raises and lowers to adjust height. I do the declines in the highest setting possible on the harder sets like there. And I hold either a medicine ball (the smaller heavier ones), a plate or a dumbbell over my chest and get to crunching. I swapped those in because my gym usually has the swiss balls locked up, and I am usually working out when they trainers aren't there to unlock them.0 -
Great - will give that a go :-)0
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Well....as much as I loved stage three, alas it is time for me to be moving on. Here are my final stats in this stage:
Start date: April 30
Finish date: May 24
Begining body stats:
Weight: 148 lbs
Neck: 13 inches
Waist: 31 inches
Hips: 37 inches
Body Fat%: 29.2%
Ending Body Stats:
Weight: 143.4 lbs
Neck: 13 inches
Waist: 31.5 inches
Hips: 36.5 inches
Body Fat%: 29.2%
Total Changes:
4.6 pounds lost
Stage three end weights:
One-armed Dumbbell Snatch: 25 lbs > 35 lbs
Dumbbell Single-leg Romanian Deadlift: 20 lbs > 30 lbs
Barbell Bent-over Row: 70 lbs > 80 lbs
Dumbbell Single-arm Overhead Squat: 10/20 lbs > 15/30 lbs
Dumbbell Incline Bench Press: 20 lbs > 25 lbs
Plank: 90 sec regular > 60 sec alternatiing one leg
Reverse Wood Chop: 40 lbs > 55lbs
Barbell Romanian Deadlift/bent over row: 70 lbs > 80 lbs
Partial Single-leg Squat: BW > BW+ 10 lbs
Wide-grip Lat Pulldowns: 85lbs > 70 lbs (new equipment)
Back Extensions: 10 lbs > 25 lbs
YTWL: 5 lbs > no change
Decline Sit-ups: 30lbs > no change
Incline Reverse Crunch: BW > no change
Lateral Flexion: BW > moved to swiss ball
Prone Cobra: 90 Sec > no change
See you all in stage 4.
ETA: I ended up skipping the BWM because I have a 2 mile run that day.
Excellent results!!! Way to work hard!! I'm starting stage 4 too- should've this week but took a week off.0 -
ive done my first workout earlier on today. absolutely loved it! im working out at home so barbell row wasnt anything new and had to do some substitution - no incline bench (flat bench press), reverse wood chop alternative, plank is going alright - too shaky on bench+swiss ball, rather extending the time - 110secs - PAIN!
i havent/never do the recommended rest periods, i pick the iron back up whenever im again ready - whether the recovery takes 30secs or 120secs.. it took me to complete a1 within 55minutes, but i was DRENCHED! and what killed me were the jumping squats... lunges were alright, balance/12each split legs wise, but the 24 constant jumping/from-to squats took my breath.
regardless - went for a 6k jog afterwards (not recommended, were about to give it in before even starting/after 2mins warm up walk) PLUS a 2+hours walk... KNACKERED!
super-lazy rest day in order tomorrow and b1 on weds
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Wow - a jog and a long walk AFTER the BWM? You are hard core!0
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Hi all - I'm here, no quitting, LOL! I started following the Facebook group because its a little easier on my iPad...so I've gotten quiet here.
I did my first A workout on Monday with my new at-home setup. B is tomorrow, also at home. Now that my husband wants to lift weights, we picked up everything we need for now! We'll want a power cage later on, but we have to finish our basement first (hopefully by the fall). I can now do DLs and lat pulldowns at home! Those were my big missing links. Can't wait to try the DL rows tomorrow -- they look like fun!0 -
so i just came across this gif and wondered - when yous do the bwm, do you guys do the jumping lunges like this? i mean, swapping the legs with each jump? (because i didnt, ive done one leg then another, and now feeling a little silly.)
also, ive done b1 today, and fairly enjoyed the partial squats (i need to add weights, they seemed way too easy) and even liked ytwl (i have no bench so was doing the same motion, standing up - hard!)
however, i think i pulled my right biceps tendon, it hurts lately so much, i can hardly hold an ~8kg (16lbs) dumbbell with _both_ hands straight, when doing the swiss-ball crunches and i had to reduce my barbells weight with a third (!) to be able to do the pullovers. (it has nothing to do with ytwl, it started to play up during pullovers a couple of weeks ago)
any thoughts on solution?
it doesnt hurt constantly, it kind of just feels like it needs to click.0 -
Eve - yes, that is the way you should be doing jump lunges. Is your bicep pain near your shoulder or near your elbow? I would recommend ice and ibuprofen.
Cphan - I am jealous that you get to lift with your hubby! And since you are both into lifting, it won't be long before you get that power cage!0 -
icuc: up at my shoulder, so i assume it must be the long head tendon because its not just ordenary muscle ache.0
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icuc: up at my shoulder, so i assume it must be the long head tendon because its not just ordenary muscle ache.
I have pain at the top of my shoulder. Consider whether it could be nerve pain. My discomfort is considerably relieved by intensely massaging the area between my shoulderblade and my spine (using someone's elbow, a tennis ball, I have even used a dumbbell).0 -
holy mother of god stage 3 workout A is hard! lol the beginning was challenging but nothing terrible- but 90 second planks and the BW matrix just killed me. lol. love it!!
for the 1-DB overhead squat- i was surprised that i couldnt do more. i tried with 10 lbs overhead and 20 down below- but my form was all screwy- my overhead arm couldnt stay straight at all-- had to drop it to 7.5 lbs above and 15 below-- oh well, ill work my way up.0 -
Hello everyone!
Just did my first stage 3 workout...BOY that was a good one! If my legs don't tone up a bit after this, then something's wrong.
I am frustrated to the MAX because my clothes have been fitting TIGHTER instead of looser...all I want is to lose 10 measley pounds!!! I'm 144 right now. Why is this so difficult?? I know i know, i'm building muscle and that's good and everything, but I want to SLIM DOWN while building muscle.
*sigh* anyway...i'm going to end my rant before I get even more upset.
OH yeah, I was so busy ranting that I forgot to ask my initial question: for the dumbbell single-arm overhead squats, my top arm doesn't seem to want to GO that way when I squat down. It feels like my arm is going to break...does anyone have any ideas/suggestions for an alternative move???
Thanks in advance! 0 -
jdubbs - what part of your arm feels like its going to break? I would experiment with holding the weight a little behind your head and bending your arm a bit.0
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jdubbs - what part of your arm feels like its going to break?
My upper arm (from my elbow up to my shoulder)0 -
jdubbs - what part of your arm feels like its going to break?
My upper arm (from my elbow up to my shoulder)
have you tried warming up with arm circles and stretching if you arms are so tight?0 -
JDubbs - I too have that problem with the lopsided squat exercise and have grown to loath it! My best attempts are when I get in position when in a squat and starting by pushing up but my squats are really shallow, my arm hurts and I wobble all over the place! Sorry - not much help!0
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I didn't use exactly 1/2 weight on top. I am pretty sure I ended the stage with 20 over and 50 under, but not remembering exactly.0
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Hi, Everyone! Am starting stage 3 tonight. Looking forward to it. It sounds like a challenging stage from what I read on the boards. I'm up for it! Best of luck to everyone!0
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I didn't use exactly 1/2 weight on top. I am pretty sure I ended the stage with 20 over and 50 under, but not remembering exactly.
impressive. A1 i used 7.5 above and 15 below, because even with 10/20 i felt wobbly. im determined to make it 10/20 tonight0
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