NRoLfW Stage 7

[weirdquark]

I liked this stage when I started it -- starting with heavy lifts and finishing other exercises with lots of reps at lower weights for endurance. After the first time, I never felt like I was tired (though I was) and it took forever, mostly because I kept adding things in because it felt like I wasn't doing enough. So I did all six workouts and opted to not repeat them -- I'm starting up Stronglifts, which has the heavy lifting that I liked in this stage and just does heavy lifting.



Stage 7 was in two parts. Part one started with two sets of squats, incline bench press and barbell rows, or deadlifts; you'd put one of these before part two. Part two had two different sets of exercises; you'd rotate between them for four sets, doing 15-20 reps each.

Part 1
Squats: 85#/4 reps during the program -- did some off-program lifting and managed to do 85# for 3 sets of five; I also tried going up to 90# but only could manage two or three reps at this weight.
Incline Bench Press: 61#/7 reps
Barbell Rows: 75#/6 reps
Deadlift: 136#/6 reps

Part 2
Static lunge, rear foot elevated: 2x25# 20 reps each set
Push-up: 20 reps each set
Barbell Romanian deadlift: 60# 20 reps each set
Dumbell bent-over row: 2x25# 20 reps each set

Dumbbell squat, heels raised on plates: 2x25# 20 reps each set
Dumbbell shoulder press: 2x15# 20 reps each set
Step-up: 2x25# 20 reps each set
Horizontal pullup: 12 reps for 3 sets, 11 reps on the final set. I think these were supposed to be lat pull-downs; I didn't have access to a lat pull-down machine and I was not quite up to doing the horizontal pullups at whatever percentage of my bodyweight I support while doing these.

Stronglifts is having me start at lower weights than what I've been doing, but I'm looking forward to practicing good form, increasing it up to my current levels, and then seeing how fast I can continue to add weight.

Comments

[mongrelheart]

Way to go! And good luck with Stronglifts!