As I’ve noted before, I started New Rules of Lifting for Women in 2010 and then blew out my arm not by working out. So this is actually as far as I have ever progressed on this series of workouts.
After changing jobs a little over a month ago I am finally getting back into a groove with respect to working out. For me three times per week is great for making progress but it’s hard to fit in around work and civic pursuits. Two times per week is sufficient to progress at a more moderate clip. Once per week is just not enough and I get very sore after lifting. I’ve been doing pretty well lately with workout frequency.
Today’s workout: Stage 4 Workout B
Wide-grip deadlift from box 3 sets 8 reps 87.75 lbs
Bulgarian split squat 3 sets 8 reps 18+lbs
Underhand grip lat pulldown 3 sets 8 reps 55 lbs
Reverse lunge from box 3 sets 8 reps 10 x 2 lbs
Dumbbell prone Cuban Snatch 3 sets 8 reps; 1 set 2 x 5 lbs; 2 sets 2 x 8 lbs
Swiss ball crunch Bodyweight 2 sets x 8 reps
Reverse crunch Bodyweight 2 sets x 8 reps
Oblique twist (my modification) Bodyweight 2 sets 8 reps
Prone cobra 1 set 40 seconds
I need to kick it up a notch with the Prone Cobra and the Plank. The durations expected and what I can do right now are pretty far apart. It’s totally normal to shy away from what comes with difficulty and that’s the case here.