SL progress

Ask or answer questions, discuss and express your views

Moderators: Ironman, Jungledoc, ianjay, stuward

Post Reply
User avatar
The_dog_mom
Associate Member
Associate Member
Posts: 358
Joined: Sun Apr 10, 2011 12:29 pm
Contact:

SL progress

Post by The_dog_mom » Thu Sep 08, 2011 5:42 am

I am finally making good progress and have made a few changes with some great results.

Warm up:
This week I started to do a more rigorous warm up routine prior to the lift. Before I was warming up 2 light sets of 5 then going on to my squat lift of 80+++. This week I do a warm up with 45# then add 20# so I get in 3 warm up sets.
1. practice (no weight)
2. low weight
3. good warm up weight.

This is only the squat example but I am doing this with all of the lifts and it seems to be working. My squat weight is up to 95# and my BP is 65#. DL is 130#. Still have trouble with the OH press very stuck at 55# but I am using the push press so I don't have to decrease weight. Row is at 60# but I may be at an the end with this one.

Mental attitude:
Prior I was only going up in 2#-2.5# increments and I don't think this was enough. I ditched the lower weights and now increase all of the exercises with 5#
Stopped worrying so much about how low I go on my squat and the associated pain. I work on getting a good explosive power and go as low as I can and stop when it becomes painful. I can go about 1" above parallel.

Rest periods:
I give myself 2 days of rest between workouts.

The next thing I will do is possibly add a couple of upper body exercises to the routine for triceps and biceps on the days off.

Lots of flexing in the mirror:-)
Diana
Goals
squat 150
bench 100
DL 175

User avatar
Jungledoc
moderator
moderator
Posts: 7578
Joined: Thu Feb 07, 2008 7:11 am
Location: Kudjip, Papua New Guinea

Re: SL progress

Post by Jungledoc » Thu Sep 08, 2011 7:17 am

That's great! Keep up the good work, both with the weights and working at figuring out what works best for you.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

RobertB
Associate Member
Associate Member
Posts: 459
Joined: Wed Aug 05, 2009 3:16 am

Re: SL progress

Post by RobertB » Thu Sep 08, 2011 7:28 am

The_dog_mom wrote:
but I am using the push press so I don't have to decrease weight. Row is at 60# but I may be at an the end with this one.
I don't understand this part, do you mean you warmup with a push press then use a normal press for work sets? - you shouldn't really involve your legs in order to progress in an exercise, you should stick to a strict press and yes, possibly de-load and ramp back up slower.

Glad you are making more progress and are feeling encouraged though, good stuff.

User avatar
The_dog_mom
Associate Member
Associate Member
Posts: 358
Joined: Sun Apr 10, 2011 12:29 pm
Contact:

Re: SL progress

Post by The_dog_mom » Thu Sep 08, 2011 8:22 am

don't understand this part, do you mean you warmup with a push press then use a normal press for work sets?
Robert I have done a deload several times. The OH press is very difficult for me with anything over 50#. I think when I posted something before about using my legs it was my understanding that a push press could actually help get me over the hump and improve my OH press.
Diana
Goals
squat 150
bench 100
DL 175

uggy
Novice
Novice
Posts: 53
Joined: Sun Jul 31, 2011 10:50 am

Re: SL progress

Post by uggy » Thu Sep 08, 2011 8:56 am

The_dog_mom wrote:
don't understand this part, do you mean you warmup with a push press then use a normal press for work sets?
Robert I have done a deload several times. The OH press is very difficult for me with anything over 50#. I think when I posted something before about using my legs it was my understanding that a push press could actually help get me over the hump and improve my OH press.
The OH press is notoriously difficult to progress in. Doing a push press is a good idea. I would reccomend coming down on the negative as if it were a strict overhead press to overload the deltoids - you will get stronger quicker.

Oscar_Actuary
Veteren Member
Veteren Member
Posts: 2406
Joined: Tue Oct 19, 2010 1:12 pm

Re: SL progress

Post by Oscar_Actuary » Thu Sep 08, 2011 11:13 am

So you do

AXXBXXAXXBXX...

?

I read "to press more, press more"

User avatar
The_dog_mom
Associate Member
Associate Member
Posts: 358
Joined: Sun Apr 10, 2011 12:29 pm
Contact:

Re: SL progress

Post by The_dog_mom » Thu Sep 08, 2011 11:42 am

AXXBXXAXXBXX...
yes at first I thought you were sending me hugs and kisses :laughing2:

It works pretty well. I think the article that Doc pointed to makes a lot of sense at least for me. I am going to try and work out tomorrow just because I can't over the weekend and with 2 days in between I want to make sure I don't miss any days.

I have noticed increased muscle soreness after my workouts so that tells me I am probably doing a better job with my workouts. hehehe i will be an Olympic power-lifter in no time!

Diana
Diana
Goals
squat 150
bench 100
DL 175

Oscar_Actuary
Veteren Member
Veteren Member
Posts: 2406
Joined: Tue Oct 19, 2010 1:12 pm

Re: SL progress

Post by Oscar_Actuary » Thu Sep 08, 2011 12:38 pm

The_dog_mom wrote:I have noticed increased muscle soreness after my workouts so that tells me I am probably doing a better job with my workouts. Diana
maybe... ?

I play with days and time between constantly, like I play with my routine in general. Funny, I'm settling into MWF though, after all that.
I do 4 unique routins though (I think that is like Doc, gosh, another way I'm like Doc.)
Used to be 12 or 24 unique routines, but that made progression/monitoring tough.

So yeah, keep experimenting.

I'd make a goal to fix the pain and squat to at least parallel. I imagine you have already

Post Reply