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]

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." ;-)