Stage Five

Results from the start of Stage 3 on Monday 5rd Nov up until the final session (21st Nov)

Workout A

One armed dumbbell snatch: 17.6lbs (8kg) kettlebell -> 17.6lb (8kg) kettlebell

Dumbbell single leg Romanian deadlift: 19.8lbs (9kg) dumbbell -> 19.8lb (9kg) dumbbell

Barbell bent over row: 44.1lb (20kg) barbell -> 60.6lb (27.5kg) barbell

Goblet squat: 19.8lbs (9kg) dumbbell -> 22.04lb (10kg) dumbbell

Dumbbell incline bench press: 17.6lbs (8kg) dumbbell -> 17.6lb (8kg) dumbbell

Reverse woodchop: 40lbs -> 50lbs

Prone jackknife: 18 ->20 – ball is now lower down legs and much easier

– did goblet squats rather than dumbbell single arm overhead squats and not doing lateral flexions and prone cobras….just because.


Workout B

Barbbell Romanian deadlift / bent over row: 44.1lb (20kg) barbell -> 71.7lb (32.5kg) barbbell

Partial single leg squat: 38.5lb (17.5kg) barbell -> 44.1lb (20kg) barbbell

Wide grip lat pulldown: 80lbs -> 85lbs

Back extension (machine): 110lb -> 125lb

Dumbbell shoulder press: 17.6lb (8kg) dumbbell -> 17.6lb (8kg) dumbbell

Swiss ball crunch: 13.2lb (6kg) dumbbell x 18 reps -> 17.6lb (8kg) dumbbell x 18 reps


To be honest I’m not really that impressed with my progress in this stage. I think I’m just getting bored of the programme and its structure and I’m not liking the fact that I’m not getting to do the ‘big 3’ lifts. So….I’m going to call this the final stage of New Rules for me and as from Monday 26th Nov I’m going to be starting on ‘Starting Strength’. I’m realy looking forward to getting back to doing back squats and deadlifts and have bought a door gym so I can work on finally being able to do pull ups and chin ups.

Although NROLW is a great book and programme I think I’ve just outgrown it and I’m itching to work on my form on the compound lifts and start upping my weights on those rather than keep on doing variations of exercises.

She-Hulk Lottie is on her way!


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