What the heck! Where have I been?? The holidays is where I have been. Avoiding everything healthy.
Anywho, Stage 3 – DONE.
Im noticing that the workouts are all similar to the stages before just tweaked a bit. Have I mentioned that already? It’s true. Stage 3 brought in the One Armed Dumbbell Snatch. I was super scurred of this one and having to fling it up…but you know what? When you actually DO it, its not so bad. The movement I was afraid I couldn’t do just came natural when you try it. Single leg dead lift…that KICKED my butt. Big time. Literally. My butt hurt. For the reverse wood chop we just used dumbbells in the same motion as if we used the cables. Back Extension. First time just body weight. Easy peasy. Then we used a 10lb plate. Eh…not bad. Ended at 25lbs. OMG I love it. Love love love. I could back extend with weight all day. Maybe. YTWL – Laying chest down on an inclined bench doing back stuff with SUPER light weights. Those super light weights feel like 100lbs. It kills.
I love how with each stage my papers get more and more beat up. This is serious business, yo.
Ok, now for my stage 3 stats:
One Armed Dumbbell Snatch: Start – 25lb, End – 30lb
Dumbbell Sing Leg Romanian Deadlift: Start – 25#dbs, End – 35#dbs
Barbell Bent Over Row: Start – 35lb, End – 50lb
Dumbbell Single Arm Overhead Squat: Start – 10/20, End – 10/20
Dumbbell Incline Bench Press: Start – 20#dbs, End – 25#dbs
Reverse Wood Chop: Start – 20lb, End – 25lb
Barbell Romanian Deadlift/Row: Start and End with 50lb
Partial Single Leg Squat: Start – Body Weight, End – 10#
Wide Grip Lat Pulldown: Start – 90lb, End – 100lb
Back Extension: Start – BW, End – 25lb
YTWL: Start and End at 5lb. One set at 8lb. Super hard.
Those are the exercises that required an increase in weights. Stage 3 also brought on a longer plank and prone cobra. And the body weight matrix. Bleck.
Overall I think we kind of slacked on this stage. Some of them we killed and others we could have gone heavier.
We are halfway through Stage 4 now and it’s all the same workouts as Stage 2 but the amount of reps/sets/rest is mixed up a big. Started with the weights we left off with in Stage 2 and its hard stuff.
More on that when I finish…