Stage 3

The YTWL is killing me! I can only use 5lb weights and I feel so wimpy. I even let my ego convince me to try 8lb weights today and I was immediately informed by my body that this was not going work.

On the other hand, I feel more and more like a bad*ss with the deadlift / bent over row combo.

What are you loving and hating about this stage?

I just finished Stage 3, and finally graduated to 7.5 lbs on the YTWL.  I seem to be worst on the T part of that one. 

Have you done the Body Weight Matrix yet?  That's horrible.  But you know, in a good way.

Meganr, I appreciate you!

I've only done the matrix once, and I did it with only 6 "reps" of each exercise because when I was first learning these workouts I overdid it and pulled a muscle in the glute chain. Yeah. It's a stinker!

Oh - I am so looking forward to phase 3.... I think!   I just did phase 2 wo B last night.  Holy cow!  My legs felt like rubber!  What is the deal with Bulgarian split squats and then reverse LUNGES?  My back is sore my arms are sore and my legs.  I can't wait until tomorrow because the 2nd day is usually worse for me as far as DOMS!  Thank goodness it is Saturday and my off day!

I miss the simplicity & quickness of phase one!  Booo  I guess it is no pain no gain!

Can the WYTL be done without a bench?  I've been doning the prone Cuban snatch by bending over at the waist and keeping my back straight.  Is that a bad idea?  I tried it on my exercise ball and that doesn't work well for me - too wobbly.

I had a workout dvd once that had me doing the cuban snatch on the ball.   It had you keeping your toes on the foor.  You can try moving so that your feet are up against a couch or a wall to make it steadier.   It took a little getting used to, but I think that would work best....  Or if you really hate the ball, then i guess bending would suit the purpose too.

I can see doing the Cuban snatch on the ball (don't you just love that name, it sounds so dirty), but I dunno about the YTWL without the bench, I think you'd want the extra support. 

You're working out at home yes?  Can you squeak out the bucks for an adjustable bench - maybe find one used? 

Yes, I am thinking of getting a bench.  I also have a gym membership.  I can always go there when I start stage three.  I was just burnt out on the gym and enjoying working out at home.  But I will do whatever is safest and most effective.

I agree with Meganr about using the bench for the YTWL.  Even with the bench I want to scream, and by the time I'm at L I want to puke.  Trying this with a ball would probably lead to me injuring myself or someone else as I slid off the ball and into another lifter!  Of course the rest of the gym would get a good laugh :)  The bench gives me something to push against and also forces me hold my body in the position that makes the exercises most beneficial.

Meganr - I'll be carrying the visual of "doing the cuban snatch on the ball" with me to the gym so I can smile mischievously  between YTWL sets.

I just started Stage 3 today and HOLY CRAP. it was hard but manageable until the bodyweight matrix and my friend and I struggled through the first set and decided we couldn't do a second one without passing out. 

is the matrix meant to be done at the end of the workout or can it be done the next day a la intervals? 

That's an interesting question, Marijoie. I never felt great about the matrix and have been wondering about adding it at the end of my non-interval workouts for stage 4.

Original Post by marijoie:

I just started Stage 3 today and HOLY CRAP. it was hard but manageable until the bodyweight matrix and my friend and I struggled through the first set and decided we couldn't do a second one without passing out. 

is the matrix meant to be done at the end of the workout or can it be done the next day a la intervals? 

 Congrats on even finishing the 1st set!!!!

Hopefully this will get read and a response..... I am starting Stage 3 tomorrow and have been reviewing the exercises and am a bit confused. In stage 2 I thought I could choose prone cobra OR back extentions, now in stage 3 they do BOTH! Why? (I teach yoga and prone cobra doesn't do anything for me as I do ALL the time!)

I also saw the hip flexion and a few other exercises list several pages to reference. Do we "choose" which we want to do.... jackknife, reverse crunch, incline reverse crunch? HELP!

Hi Calorlann,

Congrats on reaching stage 3! I can't confidently answer the why question - although my inclination is that the different exercises focus on mirror muscle groups. Someone with more experience might able to offer an alternative that you'll get more out of. As for the issue of choice - yes, for our hip and lateral flexion exercises we choose, one from each category.

Kick butt,

Kristen

Yes, Stage 3 has both prone cobra and back extensions, but if you're already doing prone cobras and it's not going to do much for you, probably it would be safe to skip it.  I don't know how long you typically hold the pose for, but in the later stages, the program wants you to hold it for 120 seconds.  (Ugh)

Right, for the hip and lateral flexion, you pick one of the three exercises listed for each.  For me, I find that all of the lateral flexion exercises feel really good, so they're really worth doing. 

Thanks for your responses. I worked out today (w/o A) and it was tough. Especially the body weight matrix. I haven't felt my legs burn that much since my very first workout! I never would have thought that it would work my muscles that much considering I wasn't using any weight! This would be good to remember when I drive across country and don't have access to a gym. I plan on doing body weight matrix, crunches, reverse crunces.... hmmm, I'lll have to think of some more and write out a workout sheet! Go Ladies!!

Do you have any tips on doing the jumping lunges? I can't seem to land at the same time on both feet.

I just finished w/o A in stage 3. It was all right, but not great! I finished stage 2 on such an incredible high, this really brought me back to reality. :)

It's a good thing there are 3 sets in each exercise. With a couple of them, it took all three sets to figure out how to do them and how much weight to use so they were challenging. And I don't even want to talk about the body weight matrix! There is just too much of me to jump! I had no problem with the squats and lunges, but jump???
I hope I see improvement as I do more. This is the first exercise that I haven't been able to finish, so I was kind of disappointed about that.

ckfyamaha, let me know what you think of w/o A. I'm probably just being a wimp! :)
How are you doing susiecue and kmk? I'm looking forward to trying out the YTWL on Tuesday.

Original Post by almdennis:

This is the first exercise that I haven't been able to finish, so I was kind of disappointed about that.

Don't feel bad - I didn't finish it my first... or second time either.  Once I let go of trying to use good form, I finished, but it still took alot!  I still hate those things, but they do get easier (a teenie weenie bit)!  Don't let that discourage you!

Thanks, yogagirl, it's good to know it gets a little easier. I'm hoping I can do the whole thing (more than once!) by the fourth workout. We'll see.

The body matrix video here (http://web.mac.com/n.a.t/Natalias_lifting_vid s/Body_matrix.html) is definitely helpful. (Thanks, meganr, for posting the link way back in November)

Hi almdennis, I started stage 3 w/o A last night, and I understand entirely what you mean about the jumping.  There is still too much of me to be jumping like that as well.  When I couldn't do all of the jumps, I just did them as regular lunges and squats.  How about you?  And I only did one set.

Thanks for bringing that link back up.  I will watch it, maybe it will help!