New Rules of Lifting for Women: Stage 2

I’m starting Stage 3 today! Here are my awkward ramblings on Stage 2:

 

And my workout calendar (in teal – click to enlarge):

image

(The one’s with the “+” showing are the ones that I did HIIT afterwards.)

And the exercises:

Stage 2A (2 sets of 10 reps)

Front Squat Push Press: 30# –> 45#

Step-up: 5 risers, 20# DB’s
Dumbbell 1-pt Row: 20# DB’s

Static Lunge w/ Rear Foot Elevated: 20# DB’s
Push-up: Regular, bodyweight only

Plank: 35 sec –> 48 sec
Cable Horizontal Wood Chop: 20# –> 27.5#

Stage 2B (2 sets of 10 reps)

Wide Grip Deadlift from Box: 50# –> 75#

Bulgarian Split Squat: 15# DB’s –> 10# DB’s
Underhand Grip Lat Pulldown: 75# –> 97.5#

Reverse Lunge from box w/ Forward Reach: 10# DB’s
DB Prone Cuban Snatch: 8# DB’s

Swiss Ball Crunch: 15# DB
Reverse Crunch: bodyweight
Lateral Flexion: bodyweight

Prone Cobra: 60 sec –> 96 sec

HIIT (on elliptical)

2 min warm-up at level 1, ~50 rpm
2 min warm-up at level 5, ~50 rpm
1 min sprint at level 10, ~80-85 rpm
2 min recovery at level 1, ~40-45 rpm
1 min sprint at level 10, ~80-85 rpm
2 min recovery at level 1, ~40-45 rpm
1 min sprint at level 10, ~80-85 rpm
2 min recovery at level 1, ~40-45 rp
m
1 min sprint at level 10, ~80-85 rpm
1 min recovery at level 1, ~40-45 rpm

Stage 1 details here.

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7 Responses

  1. The part where you said “I might die”, sounded oddly convincing! Good luck and stick to it, I know you can kick ass!

  2. Sounds like a wicked workout, too much for this old lady. BTW, love your necklace 😉

  3. What a workout!

  4. Just checking this out right now. Awesome!!! I’m loving your recaps! I cannot believe you’re at 97.5 lbs in your lat pulldowns. Amazing!

    I totally agree about being a bit over-zealous at first. I felt that as well, especially with the front-squat/push press, the DB prone cuban snatch, and the Reverse lunge with forward reach. I’m still getting over the fact that I may not be using as big of number during this stage.

    Thanks for this!

  5. PS. Puketastic is a perfect word to describe the matrix.

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