Had my first failure today. I was doing 110 on OHP and did 5, 5, 5, 5, 4. Ugh! Just couldn't get that last rep up. I was pissed, but now I feel extra motivation to get it next time.
quote:Wish I had done some during the first 4 weeks or so.
Just started SL a few weeks ago and love it. I would like to slip in addotion all cardio to help with my skinny fat self, at least until I'm getting into really heavy lifts.
What's your exp adding cardio? If so, on off days (Tues/Thurs) or wpekput days?
quote:For someone who hasn't lifted in 10 years, yeah probably so. If it too easy then maybe go up faster then they recommend. I started well above recommended and increased at a faster rate, but I've been lifting weights for a while and didn't take any extended break like you have.
I haven't really lifted in over 10 years and have been really looking into this as its simple to follow. Would it be advisable to just take it slow and start out with the bar and slowly progress? Outside of looking like a weakling.
quote:
I haven't really lifted in over 10 years and have been really looking into this as its simple to follow. Would it be advisable to just take it slow and start out with the bar and slowly progress? Outside of looking like a weakling.
quote:To be blunt, if you are having recovery muscle pain after a strong lift, you are doing too much weight. Scale back and build up. the weight will add up quick, without the post workout soreness.
Just finished week 1. Squats used to be my jam but I haven't done a back squat since I get really into olympic lifts a couple of years ago. So day 1 I started at 185 and my life has been searing leg pain ever since. I'm catching up to it, though, I should be up to 250 in 2 weeks or so.
Bench has never been a good lift for me. I always liked DB presses better, but when in Rome, I guess.
Squat - 205
DL - 315
Bench - 195
OHP - 115
Row - 155
quote:I'm sure your exaggerating a bit, but I started from the bar and went 10 weeks into the program, Bar to about 200 on squats, never was sore. Took a layoff for about 6 weeks due to an elbow issue from bad deadlift form on a PR, came back and tried to start at 135 on the squats. Nearly couldn't walk for a day, sore for 3-4. Trust me, you are starting too heavy. I had not squatted in nearly a decade, and was nearly 50 when I started the program.
Man, I bet if I had been squatting the bar I'd have been sore. If you go years without doing squats, you're going to be facing some soreness no matter how little weight you get back into it with.
Wednesday was rough, today wasn't a picnic but I"ll be back to normal by Monday. I'll be putting up 225 by mid-week. It's not a huge deal for me. I'm *this* close to putting a TRX system above my toilet so I can get on and off of it after leg day, though.
quote:
OHP seems ridiculously hard compared to the rest. I just finished 75 pounds on OHP. But I'm not sure how I'll get 80 next time.
quote:that's probably a good idea
If you're failing, it's probably better to get a push press in instead of just not doing the rep.
Just don't count it as a rep.
quote:I'm 6-1, 225. I've been lifting for 20 years. OHP is definitely one of those things you have to work on for a long time to get the sort of stability you need to do heavy weights. It's not just the delts that are lifting the bar, it's your core as well.
for reference, I'm 5'10", 162 lbs.
I see a lot of people saying their up to 120+ on OHP. Is that feasible for someone my size. Or are most of yall bigger? That just seems impossible.
Also, I feel like my lower back arches a good amount on the last reps of my last set. Should I count those. Or should I lower the weight due to bad form? Or is some lower back flexion okay?
quote:quote:I'm 6-1, 225. I've been lifting for 20 years. OHP is definitely one of those things you have to work on for a long time to get the sort of stability you need to do heavy weights. It's not just the delts that are lifting the bar, it's your core as well.
for reference, I'm 5'10", 162 lbs.
I see a lot of people saying their up to 120+ on OHP. Is that feasible for someone my size. Or are most of yall bigger? That just seems impossible.
Also, I feel like my lower back arches a good amount on the last reps of my last set. Should I count those. Or should I lower the weight due to bad form? Or is some lower back flexion okay?
If you want to alleviate the back-arching, maybe stick one foot back a little bit to give yourself a more solid base.