Stage 3

[Likes2bfit]

stage 3 A workout was today. I tried to choose cautiously moderately heavy weights since there are only 6 reps per set.

Here are my starting weights for 3A:
one armed DB snatch- #12
DB Single Leg Romanian DL- 2 20# DB
BB Bent Over Row- #60 BB
DB Single Arm Overhead Squat- 7.5#/15#
DB Incline Bench Press 25# then 28# (used a 25# + 3# and it was hard to hold in my hand )
Plank -hold 105 seconds on inverted BOSU
Reverse Wood Chop- 22.5# then 27# tough to keep good form but doable.

The Body Weight Matrix took me 2.5 minutes, so the rest period between sets was 5 minutes. And it was exhausting as predicted.

Follow up with 30 minutes on the elliptical trainer at a steady state. I was not interested in HIIT after the BWM. HR in the 170's the whole time.

I will continue with the NROL4W workouts on M W F. I like to golf and these workouts, I found out the hard way, leave my golf swing a mess if I do a NROL4W WO followed by golf.

Please share your most memorable stage 3 thoughts

[Valancy]

I started last night.

I'm wondering if anyone else had trouble positioning the bottom dumbbell on the Single Arm Overhead Squat. I found my chest and belly got in the way of where the arm should be, so I was twisting a little bit.

I got as far as 7 jumping lunges when I realized that shoes will definitely be necessary for the body-weight matrix. I should have realized that ahead of time.

Oh, and the single-leg Romanian Deadlift...are we supposed to touch down after each rep or not?

[Twinmom43]

The body weight matrix was the worst for me at 1st, but I just did my last workout in stage 3 today, and it became a LOT easier! YTWL is a tough one, but one of my favorites, still I've tried but never increased from 5 lb db's, a little embarrassing....I also felt that the db single arm overhead squats were awkward at best, its that twisting feeling thats the work, my sides/back (right above the back fat area)are VERY sore this week. Have fun, its a tough, but short stage, I was beginning to get bored and its done!

[Valancy]

I did the B workout for the first time last night, and by the time I was done with the YTWL, my shoulders were singing!

[LaraT]

Originally Posted by Valancy

I started last night.

I'm wondering if anyone else had trouble positioning the bottom dumbbell on the Single Arm Overhead Squat. I found my chest and belly got in the way of where the arm should be, so I was twisting a little bit.

I got as far as 7 jumping lunges when I realized that shoes will definitely be necessary for the body-weight matrix. I should have realized that ahead of time.

Oh, and the single-leg Romanian Deadlift...are we supposed to touch down after each rep or not?

No, the weights never touch the ground on Romanian deadlifts. They are not like conventional deadlifts.

[DirtyMartini]

I think maybe she meant with the non-working foot. If that's the case, then yes you touch down at the end of each rep.

[Valancy]

I think maybe she meant with the non-working foot. If that's the case, then yes you touch down at the end of each rep.

Yes, that was indeed what I had intended to say. It will be considerably easier if I'm not trying to balance without ever touching down the non-working foot for all 6 reps. *blush*

[scstorm]

I did my first Stage 3 workout yesterday. My weights are a little heavier than yours on upper body, but I am envying your core strength! I'm dying after 75 seconds on my plank and I'm using 17.5 lbs. for the reverse wood chop. I don't even want to talk about the body weight matrix. My feet were like lead. I'm hoping it gets easier.

[DirtyMartini]

You know, I did horribly with the planks all through stages 3 – 5 until the very end of stage 5. My last 2 workouts, I was able to hold my planks for the full 2 minutes!! I shocked myself. So don’t beat yourself up over it – just keep pushing yourself as hard as you can, and I bet eventually you’ll get there too. Patience, grasshopper!

[chickdiver]

I hate planks- and I don't see the purpose to them. I get the whole "core stability" thing- and I can do all the other core stuff quite well- but I_HATE_PLANKS!

Just had to get that off my chest

[scstorm]

Originally Posted by DirtyMartini

You know, I did horribly with the planks all through stages 3 – 5 until the very end of stage 5. My last 2 workouts, I was able to hold my planks for the full 2 minutes!! I shocked myself. So don’t beat yourself up over it – just keep pushing yourself as hard as you can, and I bet eventually you’ll get there too. Patience, grasshopper!

You are a total rock star. I am in agony at 75 seconds. Thanks for the encouragement. I'm hoping I'll hit 90 seconds before Stage 3 is finished. If I can do that and manage to not suck at the bodyweight matrix, I will be celebrating!

[gymell]

Heh, I'm halfway through stage 5 which is a repeat of stage 3. I still suck at the body weight matrix, and the longest I can do a plank is 90 seconds. YTWL is still hard (I'm up to 10lb dbs on that). But I'm doing 40lb dumbells on the incline bench press! I try to really push myself because I feel like if I'm only doing 4 reps, I should be able to do a lot of weight. But man, that body weight matrix is hard!

[DirtyMartini]

The bwm sucks. I never did get below 3 minutes, nor did I look anywhere near graceful or balanced. Nice job on the 40# dumbbells, holy moly.

[foodfromafar]

OK, I'm starting Stage 3 tomorrow. I'm really excited and terrified at the same time...what am I getting myself into? You all are such an encouragement to me. I feel like I can do it after watching each of you get through!