Stage 3 is complete. Not super impressed with progressions here, but with only 4 of each workout, there’s only so much to do.
One Arm Dumbbell Snatch: 20lbs -> 30lbs
Dumbbell Single Leg Romanian Deadlift: 10lbs -> 15lbs
Barbell Bent Over Row: 60lbs -> 75lbs
Dumbbell Single Arm Overhead Squat: 10/20lbs -> 15/30lbs
Dumbbell Incline Bench Press: 20lbs -> 30lbs
Barbell Romanian Deadlift / Bent Over Row: 75lbs -> 80lbs
Wide Grip Lat Pulldown: 100lbs (no visible “improvement” since the first workout I did was actually underhand grip, but an actual improvement)
Back Extension: 100lbs -> 130lbs
YTWL: 8lbs -> 10lbs (I didn’t go any further on this since my range of motion on the T was really lacking)
And my last interval training was 4mph / 9mph
The reverse woodchoppers were a mess because I’m 97% sure the weights on the cable machine are mislabeled on at least one of the 3 gyms I was at over this past stage.
Body Weight Matrix: hell on earth. People have compared times on the 4th workout to times on the first - I think I shaved off a minute (from like 5:30 - 4:30, nothing impressove) but even finishing the damn thing each time (which I did not the second) was a goddamn accomplishment.
First workout of stage 4 today was during lunchtime - the front desk guy asked why I was later than usual, which means I’m recognized now at both of the gym locations I frequent (even though the split means I’m only at each one twice a week at most). Dumbbell step-ups felt easy, when they used to be the worst. The last time I did Push Presses at 55lbs I had to split my 2 x 10 into 1 x 10, 1 x 7, 1 x 3, where today’s 3 x 8 didn’t feel bad at all.
It’s the planks that got me. 90 seconds is a reasonable time for a plank. 2 minutes breaks my brain, and I couldn’t get even past 1 minute for my second two sets. Not sure how to overcome this. I’ve done them before. It’s the prospect of 6 full minutes in a 15 minute span. Too hard. Don’t like!!!
Next workout: deadlifts again. My loves, how I have missed you!
I have 2 more workouts left in stage 3. Some recent thoughts:
- i miss heavy squats.
- i hate that adding the barbell row to the romanian deadlift limits my ability to go up in weight on it.
- the body weight matrix is the WORST
- the planks x 3 x 90 is also the worst, except unlike the body weight matrix, i don’t even get the sense of omg accomplishment after it
- i have not been eating according to plan.
- very shocked by how much the lowish weight dumbbell squats are affecting my back with DOMS the next day
I NEED TO EAT ACCORDING TO PLAN