Today I finished Stage 2 of the New Rules of Lifting for Women. This stage was shorter than the first stage doing each workout (A&B) 4 times instead of the 6 times each we did in stage 1.
These exercises seemed to be similar to what we did in stage 1 just harder variations of them. Instead of a squat we did front squat push presses. Underhand pull downs instead of overhand/wide grip. Lunges were now lunging back from a step or a static lunge with your rear food elevated on a step. Deadlifts were now from a step making us go lower down. Same stuff but different and a few new ones too. Also stage 2 added cardio to the mix. Workout B days also had interval cardio after the weight training.
Here are my stats for the exercises that required weights:
Front squat push press: Start – 55lb, End – 65lb
StepUps 5 risers: Start – 20#dbs, End – 25#dbs
DB One Pt Row: Start – 20#dbs, End – 25#dbs
That is all I went up in weight on. For the rear foot elevated lunges I stayed with 20#dbs and stayed with one 20#db to do the horizontal woodchop laying on a swiss ball since Golds doesnt have the middle pully, just high and low ones.
Wide grip Deadlift From Box: Start – 50lb, End – 60lb
Bulgarian Split Squat: Start – 10lb, End – 25lb
Underhand Pulldown: Start – 70lb, End – 100lb
Reverse Lunge From Box: Start – 10#dbs, End – 25#dbs
DB Prone Cuban Snatch: Start – 8#dbs, End – 10#dbs
There are a couple places where I’m sure I could have done more and some places where I know I started too light so my gains shouldn’t really be that much. Overall though I’m proud of my progress. Next week we have off from lifting and will start Stage 3 on the 28th. I’m scurred. Body Weight Matrix on top of our regular lifting schedule = Im going to die. Maybe. Or maybe Im stronger than I think.