New Rules of Lifting for Women

New Rules of Lifting for Women Stage 3 Recap

by Meghann on October 19, 2011

It may have taken a little longer than I originally intended it to, but Stage 3 of New Rules of Lifting for Women is donezo.


This stage proved to be a tricky one. The workouts themselves were great (I’ll get to that later), but the timing of it hit hard with training for the Augusta Half Ironman.

My original plan was to finish Stage 3 the week before the race and pick up Stage 4 the week after, but that didn’t happen. Instead I listened to my body and realized I needed to cut back if I wanted to survive the race. I ended up taking a two week hiatus before August and a week hiatus in recovery from it.

The extended hiatus ended up being just what I needed. I rocked the race and came back to NROLFW with a vengeance. ๐Ÿ™‚


The Workouts

Stage 3 was by far my favorite stage so far! It was very similar to Stage 2 with a total of 8 workouts (4 of Workout A and 4 of Workout B), but there was a tad more variety in each set. The workouts were also a bit longer with the introduction of longer D sets and an additional E set.

The YTWL move would probably go down as my least favorite move of the bunch. It’s not that it wasn’t effective, it just killed me every time. Ouch. It was the one I would loved to have skipped, if it wasn’t for the fact that I knew I hated it for a reason – because it worked. On the flip side, the reverse wood chop was my favorite. It hurt-so-good as well, but the target on my obliques made me want to do it over and over again to get that definition I crave.

The body-weight matrix at the end of Workout A was nice change-up to the typical routine with squats and lunges. It allowed me to step back from the weight area and do some of my favorite old school gym moves. The lunges (and jumping lunges) killed my glutes every time!


Stage 3
Workout A
One Arm Dumbbell SnatchWorkout 112 lbs
Workout 415 lbs
Dumbbell Single-Leg DeadliftWorkout 112 lbs
Workout 420 lbs
Barbell Bent Over RowWorkout 130 lbs
Workout 450 lbs
Dumbbell Single Overhead SquatWorkout 18/15 lbs
Workout 410/20 lbs
Dumbbell Incline Bench PressWorkout 115 lbs
Workout 420 lbs
Reverse Wood ChopWorkout 140 lbs
Workout 445 lbs
Workout B
Barbell Deadlift Bent Over RowWorkout 140 lbs
Workout 450 lbs
Wide-Grip Lat PulldownWorkout 160 lbs
Workout 470 lbs
Back ExtenstionWorkout 16 lbs
Workout 410 lbs
YTWLWorkout 18 lbs
Workout 410 lbs

*Note these are not all of the workouts from the plan, these are just the ones where I could track my weight increases.

With such a huge break in the middle, I’m not surprised with how small the increases in weight are. When I returned to the gym I was scared to try adding more weight on than where I left off and – for the most part – felt stuck where I was. Some of the moves (YTWL, Dumbbell Bench Press, etc) were pretty difficult with the weight I started at and adding anymore just seemed too much. However, when I did make the small increases I could feel the burn – a good sign I was moving in the right direction.


Now, the moment of truth. Did the huge break derail any results?

Right Bicep11in11.25in11.25in11.75in
Left Bicep10.75in11.15in11.15in11.5in
Right Thigh21.5in21.30in21in20.75in
Left Thigh21in21in20.80in20.75in

Not a bit. ๐Ÿ™‚

Actually, I had to measure twice here. Considering I just got back from a very indulgent vacation and took a good 3 week break from the plan, I wasn’t expecting any changes. I guess the numbers don’t lie?


NROLFW Before.png

NROLFW Stage1 Complete.png

NROLFW Stage2 Complete.png

End of Stage 3 Photos: 10/18/11

IMG_0038.JPG IMG_0045.JPG IMG_0039.JPG

Photos don’t lie either!. ๐Ÿ˜‰

Ok, I know the changes are very subtle, but I swear I can see it! Particularly in my stomach, I’ve never had great ab definition before, but – if you look closely – you can see where the reverse wood chop is starting to pay off. ๐Ÿ˜‰


See it? Kind of? Sort of?


When I started this plan I was +15 lbs on the scale (re: Scales Lie) and when I weighed myself two weeks after Augusta I was -5 lbs from where I started, but still +10 lbs up overall (hence why I referenced only 10 lbs last week). Since I’ve stopped HIM training I’ve seen a huge difference in the foods I crave, the energy I have, and the results I’m seeing. It’s pretty incredible.

Ok, enough looking at photos and numbers. The real question is how I feel and – truthfully – I feel great. The results aren’t coming overnight – and sometimes it’s hard to see them – but I know they’re there. I feel stronger overall as a person and a runner.

I’m looking forward to continue on with Stage 4 and see where the remaining stages take me.

{ Comments on this entry are closed }

HIM Training: Week 13

September 5, 2011

Time to roll the dice – we’re on lucky week 13! A look back: Half Ironman Mental Preparation August Half Ironman Training Plan HIM Training: Week 1 HIM Training: Week 2 HIM Training: Week 3 HIM Training: Week 4 HIM Training: Week 5 HIM Training: Week 6 HIM Training: Week 7 HIM Training: Week 8 more ยป

Read some more →

New Rules of Lifting for Women Stage 2 Recap

September 1, 2011

This is long overdue, but I wanted to throw in a quick recap for Stage 2 of the New Rules of Lifting For Women Plan. Recap of Stage 1 can be found here. After a very long and tiring 8 weeks of Stage 1, the short and sweet Stage 2 was a refreshing change up. more ยป

Read some more →

Need for Speed

August 31, 2011

I feel the need… …the need for speed! 10 points to who ever can name that movie. ๐Ÿ˜‰ It was all about speed in the pool this morning. My goal was to gun it for each set and take a nice, long rest in between. Here’s what I ended up with: Warm Up 100 Easy more ยป

Read some more →

Stepping up to Stage 3

August 29, 2011

Good Morning! Catching up from the weekend? Check out the awesome Savage Race I did on Saturday – a race I’m still recovering from. Ow. I jumped right back into my regular routine this morning with a dip in the pool. Distance was the goal this morning, so I created my own workout based on more ยป

Read some more →

HIM Training: Week 10

August 15, 2011

Six weeks! That’s all I have left is six weeks! Whoop! Whoop! A look back at the past 9 weeks: Half Ironman Mental Preparation August Half Ironman Training Plan HIM Training: Week 1 HIM Training: Week 2 HIM Training: Week 3 HIM Training: Week 4 HIM Training: Week 5 HIM Training: Week 6 HIM Training: more ยป

Read some more →