BRATTLAND

Stage IV is a repeat of Stage II with a different rest & rep scheme.  It is my least fave in the program so far.  Some of it is like f’ing torture.  A 2 minute plank 3 times is just plain cruel in my opinion.

Front Squat / Push Press
Transitioning hand position from the front squat to push press was murder for my wrists. Hated it, much pain, will work on wrist strength and flexibility before doing that again. The pain made it impossible for me to increase the weight at all

Wide Grip Deadlift on Box

No change in the weight but my grip improved greatly!  Last time (Stage II) I’d be praying to make it through all the reps without dropping the barbell.  Maybe my grip didn’t improve and it just seemed better ’cause it was only 8 reps rather than the 10 it was in Stage II.  BUT it was 3 sets so I dunno….

Did I mention how much holding a plank for 2 minutes sucks!  Not a big fan of the split squat, static lunge or reverse lunge from box either.   Partly my own fault ’cause I choose to do them with 40 to 50 lbs of extra weights.  Despite hating them I still did 3 sets of everything.  This stage gives you the option of doing 2 or 3 sets.

Now on to Stage V!  It’s odd having things change every 2 1/2 weeks.  Just when you get used to the moves and could maybe up the weight it’s over.  Oh well.

It was one year ago today that I started my body recomposition.  In that year:

65 lbs have been lost

14″ lost from chest

15″ lost from waist

10″ lost from hips

Much muscle gained!

This is now the best part.  The muscles are there, and still growing, and with every lb lost I get to see more and more of them.  It’s like slowly unwrapping a gift.  Who knew it could be so much fun!

I think, though I won’t know ’til I get closer, I still have another 20 to 30 lbs of fat to lose.  Being more “mature” (I’ll be 42 in 2 months) my face will get pretty gaunt if I get too thin.  Plus I’d still like to gain more muscle.  Not bodybuilder big, more gymnast or power lifter sized.  I am interested in both power lifting and olympic lifting and am currently learning about both.  I scored the book:

The Weightlifting Encyclopedia

A Guide To World Class Performance

by Arthur Dreshsler

for all of $1 at a used book sale.

Thinking I might like to compete in power lifting.  Sadly there are no registered clubs or gyms in my area.  I’d have to find a private coach.

My goal a month ago was to lose the 20 or 30 lbs by my birthday and reach a double body weight deadlift.  You are not supposed to “chase two rabbits at once”.  i.e. weight loss and strength gains.  But I figure what the hell, can’t hurt to try.  Worst it’s gonna do is leave me frustrated.  I’m new to lifting so it is actually possible for me to do both.  Not easy but possible.

Ciao for now!

Once a month I’ll post max reps on chin-up, pull-up, push-up, anything else I should do?

June
chin-up 0 ~ pull-up 0 ~ push-up 15 I think it will be a few months before I’ll be doing any pull-ups or chin-ups : )

May

chin-up 0 ~ pull-up 0 ~ push-up 11 (Men’s, full range of motion, not just little dips like you see some people do! Because I can’t do very many when training I do them at a 30 degree angle {hands on a step or bench} so I can do the required number for each set. In two weeks I will be able to do them on the floor for the required 3 sets of 8.

April
chin-up 0 ~ pull-up 0 ~ push-up 3 haha! kinda pathetic but we all have to start somewhere!

DEADLIFT

April 115 lbs ~ May 155 lbs ~ June 185 lbs

SQUAT

April 105 lbs ~ May 135 lbs ~ June 165 lbs

BENCH PRESS

April 85 lbs ~ June 115 lbs

There is no bench pressing in my training to date but have been push-ups. Guess they help ’cause my bench has improved! : )

Stage II has wide grip deadlifts so I will continue to test 1RM for that. Undecided about Squat as it’s not a Stage II exercise. Front Squat with Push Press (crossfit calls them thrusters) is but i can only push press 55lbs so far so not getting much benefit squat wise.

Well! Just 2 more workouts and I’m done Stage 1!!!! This first stage, also know as the “break in” period, is normally 16 workouts and about 6 weeks long. I added extra workouts so it was 24 total and 8 weeks long. Because I am new to lifting I thought it would be beneficial to extend it and they suggest it as an option in the book. At the end you do something called AMRAP, which stands for As Many Reps as Possible. I will use the very first weight used in my first workout and do as many reps as possible for each exercise. The idea is to see the improvements you have made. I, fortunately, also determined my 1RM before starting so I will also have that to re-test and show my improvements. Can’t tell you how excited I am about that. It seems I’m like a guy when it comes to lifting and I like to brag about my numbers. : )

Here’s what a week looks like right now:

Monday 50 to 60 minute walk (outside)(good for recovery)

Tuesday HIIT

Wednesday Lifting, HIIT and 20 minutes on treadmill

Thursday 50 to 60 minute walk (outside)(good for recovery)

Friday Lifting, HIIT and 20 minutes on treadmill

Saturday 50 to 60 minute walk (outside)(good for recovery)

Sunday Lifting, HIIT and 20 minutes on treadmill

H.I.I.T. (High Intensity Interval Training)

I alternate between the bike and the elliptical. Someday, when I have less “chest” I’ll try it on the treadmill.

My max heart rate is 180 and on the high intensity bits I get it up to between 170 and 175bpm.

After the HIIT I wait 5 minutes, just sit around (as instructed to in the book), and then do 20 minutes on the treadmill to burn off some fat : ) and further cool down. I’m beat red and sweating profusely after the HIIT. Plus, Stage 1 workouts are well under and an hour so I had the time.

5 minute warm up

1 minute hard, 2 minutes light

1 minute hard, 2 minutes light

1 minute hard, 2 minutes light

1 minute hard, 2 minutes light

1 minute hard

5 minute cool down

Going through a bit of mind f#&!k right now. Working my ass off as you can see and eating right yet the scale has not moved in 2 months and no change in measurements either. I know that someone new to lifting can experience a phenomenon where muscle is gained and fat is lost and there is no change on the scale. I think there is usually a change in measurements though. If I were getting my bodyfat professionally tested I would have had that to help me gauge the changes but I didn’t. I can see a difference. I’m smoother (less jiggly and fewer rolls) and I can see the shapes of muscles under the fat. My muscles are also rock hard now. I may get fired shortly ’cause I’m running around asking my co-workers to feel my rock hard quads and poke my ass! : 0 There is absolutely a difference in my strength! Thank god!

My 1RM for Squats when I started was 105 and for my last workout I did 3 sets of 8 with 115lbs. In the beginning it was 3 sets of 15 with 65lbs.

For the Deadlift my 1RM to start was 115 and today I did 3 sets of 8 with 125lbs. In the beginning it was 3 sets of 15 with 75lbs.

I’m using two 25lb Dumbells when doing lunges (started with body weight), step-ups (started with body weight) and the shoulder press (started with two 12.5lb dumbells).

Started with 50lbs for Wide Grip Lat Pulldown and Seated Row. Now using 75lbs. Mind you the workouts started with 2 sets of 15 and now do only 3 sets of 8. Still an improvement even taking that into account.

Weight Loss/Nutrition

I’m still trying to get the scale to move by adjusting my calories. I’ve gone as low as I’m willing to go so now I’m going to try up again. I’m continuing to eat protein and veggies 5x day. I drink Surge Recovery after a workout. Still need to kick my coffee habit. Maybe it’s the tiny little piece of the puzzle. Only one way to find out! In addition, I’ve ordered Precision Nutrition. I believe I am already eating “with plan” but i still think it will be of benefit to me. I cannot tell you how sick I am of chicken, broccoli and cucumber! I’m hoping that the recipes and such will help. The support of the PN online community will certainly be of benefit. I just keep reminding myself, this IS about body RECOMPOSITION, not just weight loss!

I think that about covers it. I will be back in about 2 weeks to provide a wrap up of Stage 1 including my AMRAP results and my new 1RM for the Deadlift and Squats! The end of the month is only a week away so next weekend I’ll be updating the Weight and Measurements chart. Woohoo! : ( Ok, I’ll shut up now : )

Happiness and Health to you and yours!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

May

Deadlift 155 ~ Squat 135 ~ Bench didn’t do ~ Press (dumbbell shoulder) will do in 3 weeks when they are added. Deadlift up 40 lbs in 4 weeks and Squat up 30. I’m happy with that! : ) I made a video but can’t post it as it’s 10X too big for this site’s file size limits. I’m working on that.

April 1st
Deadlift 115 ~ Squat 105 ~ Bench 85 ~ Press (barbell shoulder) didn’t test, will next month.

Once a month I’ll post max reps on chin-up, pull-up, push-up, anything else I should do?

May

chin-up 0 ~ pull-up 0 ~ push-up 11 (Men’s, full range of motion, not just little dips like you see some people do! Because I can’t do very many when training I do them at a 30 degree angle {hands on a step or bench} so I can do the required number for each set. In two weeks I will be able to do them on the floor for the required 3 sets of 8.

April
chin-up 0 ~ pull-up 0 ~ push-up 3 haha! kinda pathetic but we all have to start somewhere!

Once a month I’ll post max reps on chin-up, pull-up, push-up, anything else I should do?

April
chin-up 0 ~ pull-up 0 ~ push-up 3 haha! kinda pathetic but we all have to start somewhere!

Once a month I will post my 1RM in this thread for the following movements:
Deadlift, Squat, Bench and Press.

April 1st
Deadlift 115 ~ Squat 105 ~ Bench 85 ~ Press (dumbbell shoulder) didn’t test, will next month.