I'm starting tomorrow!

sarahstrezo

So....I have been doing NROLFW since september of this year. I just completed stage 3 yesterday and, while I like it, I find that it's getting annoying to keep changing routines. Just when I feel like I'm making some sort of progress, the workout changes. Plus...I hate that it has be bouncing all over the gym.

I'm pretty comfortable with the lifts. In the sticky, it talks about starting at 50% of max weight for squats. Right now, my max is 120lbs....should I really go back to 60lbs?

sarahz5

Hey, I just made the switch too, although I decided after phase 1 of New Rules that I was not interested in going further. I am three workouts in.

Is 120 your 1 rep max, or were you sustaining that for a number of reps? If it was over the course of a number of reps, you can calculate your 1 rep max based on multiple-rep sets here:

http://www.exrx.net/Calculators/OneRepMax.html

I did drop back to the 50% 1 rep max when I started, maybe a little higher. For me I think that meant dropping around 20 pounds on DL and squats, for example. It still feels fairly easy, but I figure it will only be a matter of weeks before I am back up to where I started. I liked the idea of knowing I would be able to make progress for the first few weeks without hitting a speed bump.

Martucha123

yes
drop to 50% of 1 rep max
if you feel like it's too little, increment 10 lbs each workout, not 5, this way in 6 workouts (2 weeks) you will be back where you should be.
2 weeks with lower weights are good, you will be able to focus on lifts that are new for you

sarahstrezo

Yes....120 was my working weight for....6-7 reps.
Thanks so much for the input, ladies!