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Almost finished NROL4W - what next?

  • 21-11-2013 9:15am
    #1
    helliwen
    Registered Users, Registered Users 2 Posts: 226 ✭✭


    Hi there,

    Another "what next" thread....

    I realised yesterday that, all going to plan, I should be doing the last workout of this programme on December 31st. I've already been thinking about how to continue and am reading Starting Strength at the moment. Perhaps some of you here can advise me out a bit.

    Background info:
    • Stats: 32 year old female, 1m63, 50kg.
    • Goals: To gain a few kg (preferably some muscle) and get stronger.
    • Current training/exercise schedule:
    • Weights on Monday, Wednesday, Friday.
    • Aerobics (30mins) followed by "bodysculpting"(15mins) on Tuesdays. Dancing (45mins) followed by core work (30mins) on Thursdays.
    • Rest on weekends.

    I started NROL4W in August, adapted the workouts to include either back squats or "standard" deadlifts in every workout and my main lifts have progressed from: Squat: BW - 50kg, Deadlift: 10kg - 60kg, Bench press: 15kg-25kg (this move came into the programme fairly late).

    What I'm wondering now is if Starting Strength is the best next step for me to continue building strength? I'm someone who needs to see progress in the form of numbers in order to stick with a programme and, since my focus here is on getting stronger, for me that means I want to see an increase in loading each workout. However, I did pick up an injury deadlifting a few years ago (slipped disc) which makes me a bit nervous when it comes to lifting heavier now. I also feel like my lifts are stalling a bit lately but maybe I just need to lower my increments. (Adding 1kg plates to a barbell is ok right?!) I've also noticed that I've already started to wonder if it wouldn't be good to add in auxiliary moves (a big no-no) in case I get bored and I haven't even started yet!

    If I do SS, should I design my programme as a novice, or do I need to invest in Practical Programming as well? I'm familiar with all the lifts except the power clean from my adapted NROL programme.

    Any other suggestions on how to proceed? I live in Munich and don't know any other women who lift heavier weights so I've no-one to compare to.

    Grateful for any advice.

    Hellie


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