been meaning to put my stage 3 notes and results.

notes: this stage was tough since i somehow hurt my lower back and no matter what weight i tried it still was strained. the worst exercise was dumbbell single leg romanian deadlift, which should not be that hard but from what i'm hearing as you get older your lower back weakens. the BWM was a challenge and i did meet it head-on improved my time by a minute or more. albeit hopping not really jumping. had some great victories including one armed dumbbell snatch and a few others. i felt like this stage changed things up a bit, i could not do a lot of additional cardio. workouts were really long up to 90 minutes. i did 4 sets of the first two exercises in both workouts and three of the rest. YTWL was like sort of excruciating lol. my hunger came into control, set cals at 1600 (i'm 5'5' AND 150 ~) which at the end of the day must be maintenance for me since i'm sedentary other than working out and did not lose weight or inches. here are my results:

A workout

one armed dumbbell snatch - 15#/6 - 30#/6
dumbbell single leg romanian deadlift: - 40#/6 - 50#/7
barbell bent over row - 50#/8 - 85#/7
dumbbell single arm overhead squat - 10# & 20#/8 - 15# & 25#/8
dumbbell incline bench press - 50#/12 - 60#/8
plank - 90 sec - 100 sec
reverse wood chop -50# - 60#
BWM: 3:50 - 2:15

B Workout

barbell romanian deadlift/bent over row - 70#/7 - 85#/6
partial single leg squat - 40#/7 - 60#/7
wide grip lat pull down - 70#/8 - 85#/7
back extension - 25#/8 - 35#/10
YTWL - 10#/6 - 16#/6
crunch 20#/20 - 25$/25
prone jack- 20 - 24
lateral swiss ball - 20 - 25
prone cobra - 90 sec - 100 sec

on to stage 4, which i love more than 3. :-)

Great numbers Sunshine!

I had to skip the matrix as we had to get on the road for a trip with the boys, but I brought gym clothes and will try to do the BWM and a bit of cardio tomorrow at our resort.

However, the lifting went really well. Was able to go up in weight in pretty much every exercise, compared to where I ended them in stage 3. And I managed all three sets of 120 second planks, but that third set was TOUGH!

Hoping to lift again on Wednesday and Friday to get my three days in, and then cardio tomorrow and Saturday.

Marking so I remember to post my numbers from stage 5

I just finished stage 3!!! Figured even though this thread is quiet, I would add my starting and finishing weight

A:
DB 1 arm snatch: 7.5lb--->20lbs
SLRDL: 20lbs--->40lbs (total- 2x20) - grew to really like these, and fell over less often.
BBBOR: 45---->65lbs
DB single arm OH Squat: 5 & 10lbs----> 10+20 lbs - still kind of awkward
DB incline BP: 10x2----> 20x2 (40lbs) liked this one!
Plank-60 sec---->70 sec...so boring!
RWC-30lbs--->35lbs
BWM: 3min 41sec ---> 2min 40sec I shaved a while minute off this!! So pumped about that!!

B:
RDLBOR: 45lbs---> 65lbs - really liked these!
PSLSquat: bw----> 7.5x2 - didn't feel like I got much out of these
WGLatPD: 55lbs---> 70lbs
BackExt: 10lb-->35lbs
YTWLS: 5lbsx2----> 7.5lbsx2, but not great. T's are hard!
SBC: 10lb ----> 25lbs - replaced with glute bridges toward the end--->10lbs/10 reps
Side bends (in lieu of hip flexion) 15x2---> 20x2
Lateral flexion & prone cobras - did a variety of things instead, prone JK, reverse crunch, incline sit ups...

In all it went fine. I feel like this stage was more isolation work and balance. I miss the strength building phases.

Started stage 5 today! 4 seT's of 4 reps takes a long time! I didn't have time for BWM...but ill try for it tomorrow.

Alright, in the no one will really notice thread... Here are my initial thoughts having done stage 1.

I wasn't sure on form with db snatch when I tried a lighter weight because all the videos I watched focused on the moment it takes to get it up and I didn't need much with 15 lb dumbbells. Even the 25 didn't take that much effort, not for only 6 reps.

One leg romanian deadlift, not a fan of because too many people were around and I feel silly doing things on one leg. My balance is still struggling on the left with these. The row was easier to incorporate than I thought, however, because the fixed weight bars are in the dumbbell area. So, I just used one of those and I've done plenty of rows before.

Plank, I don't do well but easy enough in that I know how to do it. I forgot to look up the wood chop before going, so had to look at the cable thing that shows some of the moves that can be used with it.

Body weight matrix, yeah that sucks. First half fine, lunge jumps are a no. I tried but struggled and lost count, then I couldn't remember if I was supposed to do 12 per leg or 12 combined. By the squat jump I had to pause often as my knees were mad. Having bad knees and trying to do this timed seems not that great of an idea. I know it took me around 5 minutes for my flailed attempt and I only did it once.

But it was quite the workout and I did a fair amount of sweating. My little water bottle almost wasn't enough. I might need a bigger one next time.

Next up is day B on Saturday.

@Tldavis3s - How far are you leaning? Maybe it's more of a position issue than weight. Though, I will admit that it took me most of the 12 weeks I spent doing strong lifts to really figure out the row and even with that one (pendlay so tad different form) I'm not confident on them. I always have trouble feeling rows anywhere we're supposed to, also. Had the Grit Strength instructor help me with form and she even put her hand on my back between the shoulders and said they were doing what they should but I don't feel them. And I'm not a fan of any single leg cause even at 11 pm there are people at the gym and I feel silly almost falling over often.


Alright, time for Day B assessment. Easier overall with all the crunches and what not but my shoulders did get quite a work out.

I like the deadlift/row combination in part because we aren't doing any balance on one foot nonsense. Although I prefer regular deadlift cause can lift more, I've done rows enough in the past that it was familiar to me. I also don't pull to my stomach when doing bent over row because my stomach sticks out and I just don't feel anything, so I pull the bar a little higher as a PT recommended. It is awkward if you have anyone behind you though cause the whole lean down then row aspect. And I'm pretty sure weight wise, I can RDL more than I can row.

Partial leg is a no. I used the shortest step (watched videos on it) and struggle not to fall over even with just body weight, which makes me glad it's partial and not a full ATG or anything. However, it makes my knees hurt. On the right, which is my more stable side, I had to clench my hands a couple times from the sudden ache. I may do goblet squats instead.

I like back extension but feel like the thing bolted to the ground could still fall and cause me to face plant, so have to learn to trust the move. YTWL wasn't so bad. It got better when I rested on my knees on the seat part of the adjustable bench instead of sitting with part of the bench right in front of my face.

Crunches and flexions - meh. Prone cobra, nothing unusual or different.

And that's it. Think I'll make it through.

And I'm on Stage 5 now. Though, I will admit that this first day I skipped the BWM because I'd been there a long time and am attempting 40 minute jog tomorrow. I like the 4 rep range so hope to see a little bit more in weight increases. Starting off when I can with where I left off from Stage 3.

Some lifts had progress and others not so much, but here are the results from my 8 workouts in Stage 5.

Workout A
1 arm db snatch: 30 --- 35 (tried 40 but failed)
db one leg rdl: 30 --- 35
bar bent over row: 80 --- 80
db one arm overhead squat: 12.5/25 --- 15/30
db incline bench press: 27.5 --- 30
reverse wood chop: 15(machine 1) --- 50 (machine 2)

Workdout B
bar rdl/bent over row: 80 --- 85
goblet squat: 40 --- 50
wide grip lat pull down: 80 --- 80
back extension: 25 --- 35
YTWL: 7.5 --- 10 (though not great on Y or T)

So, a little bit of increases. I should have started at 70 for lat pull down and rows just felt heavy but I probably could have done 85 if the bar had been available that night. Very glad to not have YTWL, one leg anything and the deadlift/row combination. I do, however, plan to do romanian deadlifts on their own in the future and some of the other lifts as well. I liked the short rep range too.

It depends on how you feel. I got bored in the past with longer rests, during stronglifts as well. However, now when I'm squatting or going really heavy, making myself wait 3 minutes or even the occasional 4 minute does help me get ready for the next set. I wasn't quite at that point in NROLFW so I didn't time it exact but now that squat is over bodyweight, I rest at least 3 minutes on those. Other things, I don't rest as long cause I don't need as much time.

Good luck. Tonight was going to be 3A, but a cold has me knocked down. Maybe after tomorrow's run? This is the first break I have taken between.

Done as of yesterday (all translated to lbs):
Workout A
1 arm db snatch: 23-31 (I had rotator cuff issues early on that got me a bit scared of this one)
db one leg rdl: 40-60
bar bent over row: 74-87
db one arm overhead squat: 15-18 (the heavy weight, still awkward but I think I had it figured with a lower weight to keep my body upright)
db incline bench press: 48-62

Workdout B
bar rdl/bent over row: 77-103 (maybe I should've pushed the rows further)
prtl 1-leg squat: 40 -55
wide grip lat pull down: 71-79?? (my stack doesn't have weights on it, simply a guess based on plates and comparing to what I have done)
YTWL: 9-16

I am most proud of the BWM, getting from 3 min26 sec to 1 min 37 sec!

Measurements were a different story.

Gained more weight (1lb since last time, 2.5 weeks ago, 7lbs up total since my lowest after stage 1) but BF same as after stage 1. Waist, same, thighs same (still big), hips down 0.25 inch (where I carry all my weight, shoulders down 0.75 inch.

All in all, not looking forward to moving on to even longer workouts and then return back to this one.