NROLA phase 1 ending stats

[colliemommie]

So, finished my first go-through of phase 1 for New Rules of Lifting for Abs. These were my ending weights for the right main lifts.

(All exercises were three sets of twelve)

Split squat w front foot raised - 75lb on bar

Inverted row (body weight exercise) 12, 10, 7 reps

Romanian deadlift w bar. 105lb

Push-ups. 12, 12, 12

One-legged Romanian deadlift 30 lb

One arm shoulder press 17.5 lb

Kneeling pulldown 120 lb

Comments

[pinkminx.livejournal.com]

Yeaaaaaaah, kill it!

I found a place in town that offers Krav Maga, I think also in English since the head honcho is a Brit. W had a job interview today, and if he gets this one (signs point to "probably") I'm splurging out on a beginner course. And getting a proper gym membership too.

[colliemommie.livejournal.com]

Are these respectable weights? I don't know any other women who lift, so I have nothing to compare myself to.

Krav Maga sounds like so much fun! I hope it works out for you.

[pinkminx.livejournal.com]

Looks like you're progressing nicely-- that is respectable. For a frame of reference, it took me a few months to manage a real push up, as opposed to one at a slight angle, when I started lifting. I'm serious.

The NROL books are solid enough, I think I have the "for women" edition. (Also good reading, more geared towards the average woman who's afraid of "looking like a man" but with a lot of good information.) But if you get bored with the NROL setup at some point, get the newest edition of Starting Strength. That one focuses on big compound lifts and, yes, strength. Actually, I think everybody who wants to lift shit should have that book for its description of the back squat alone.

And here's exrx.net on strength standards. I like looking at that and thinking "holy shit, I'm just about on par with intermediate now." ;-)

[pinkminx.livejournal.com]

Also, split squats = satanic. By which I mean that if you can do those, you can learn to do ANYTHING.

[colliemommie.livejournal.com]

Split squats as in lunges, right? Not those one-legged abominations the cross fit cultist do.

I guess it's all the split squats I've had to do for knee rehab, but they just don't bother me. Unless they're walking lunges. Those are awful.

[pinkminx.livejournal.com]

My own dislike for split squats may be showing here somewhat. :-D I recently started doing them after a lifetime of "nah, nah, naaaaahhhh" because I want to focus more on Olympic lifts at some point in the future, and those are good to do to build up to mastering proper clean and jerk eventually.

[northernwalker]

Sounds good to me! I'm mostly doing bodyweight exercises and a couple of hand weights for my workout, because getting to the gym means a long bus ride and I won't do it.

[filkferengi]

Yay for your "uplifting" story!