Lydia's dilemmas

lwoodroff

Overly dramatic headline lol!

Dilemma 1 is should I deload on bench, I've been hovering around the same weight for yonks and not really progressing, I think the switch to 3x5 has masked that somewhat. At 37.5kg looking inelegant... Should I drop to 30? Back to the bar? Think I need to check out form too as the back arch isn't very dramatic!

Dilemma 2: need some kind of short sharp and effective cardio that isn't steady state bike or x trainer. Hiit type circuit maybe? Any tips or thoughts welcome! Have to fit in with my 3x/week max at gym so probably something I can do at home or very quickly after lifting...

Thanks gals!

BerryH

Can't help you on the deload, but for gym-based HIIT the treadmill isn't ideal as it takes so long to speed up, and the hopping onto the side-bars move isn't terribly safe. I'd go for 30-second all-out intervals on the bike, then you have the option to keep your legs moving slowly between sets, and you can more easily set your own pace. Sparkpeople has some good interval guidelines here:
http://www.sparkpeople.com/resource/fitness_articles.asp?id=621

You could set up a cardio circuit, including such stuff as kettlebell swings and burpees etc. for 30 seconds at a time, but you're less likely to hit your true maximum intensity and could be more liable to injury.

kirabob

If you are stuck on bench, go ahead and deload. It's okay. OKAY. Work on form, then as you go up, progress a little slower - either by adding in extra reps each set, or by using fractionals. Before you know it you will blow by the weight you've been stuck at. I think we talk ourselves in to thinking that a deload is a weakness in our lifting strategy - but it's really a way to keep progressing and getting stronger. Also, I watched a video by Jennifer Thompson in bench that helped me tremendously :

https://www.youtube.com/watch?v=34XRmd3a8_0


As for the other, dig back through here for the thread on complexes and finishers. Incredibly effective, 15 minutes right after you are done lifting, and kinda fun. Plus plenty of burn!

jstout365

If you are looking at arching the back on the bench press with a more powerlifting form, I would suggest the So you think you can Bench videos (there are like 7) http://www.youtube.com/watch?v=EHx1gYTA-Rw

I was slightly arching before I watched the videos, but I was arching wrong and not starting the arch with my upper back by resting on the traps. Sara from ETP recommended them and I've been able to push more now that I've adjusted form and following that technique. I had to work on my core even more changing to this form to get the "bridge" that you basically create. I have been holding the bridge position with my upper body resting on my traps (as described in the video) for 1 min at a time....kind of like doing planks. I also will grab one of the weighted bars (ours are called body bars and weigh up to 18 lbs) and hold that up like I was at the top of a press rep while in the bridge. Just to help my body understand that it can hold that for a set.

Watch those videos, figure out if you need to change anything or work on something, deload a bit and start working on it.

For dilemma 2, would say yes to the complexes that Kira mentioned. Also, maybe look into some ploymetric type intervals. 30-60 seconds of some of them have my heart rate up and plyo can help engage the fast-twitch muscle fibers that will in turn help make your other lifts more explosive. Some that I like are mountain climbers, alternating jump lunges, burpees, squat jumps (up and over a bench or on their own), speed taps, medicine ball push press from full squat......You can get really sadistic with the timing, any additional weight, and rest time when you string these together. If your heart rate isn't getting up there, you either are not going fast enough or jumping high enough. Also, with plyometrics, you need to be warmed up and not start them cold. Form is important and for things like the burpees is, in my opinion, more important than speed.

Will_Thrust_For_Candy

Agree with the ladies about checking form and deloading.......the deload is totally just par for the course. The other thing that did help me is to push for more reps before moving up and only moving up 1lb at a time.


Did some say FINISHERS???!!!!!!! My name should be changed to FINISHER QUEEN lmao

There are so many things you can do! OMG I'm so excited to give ideas but so hungover that I don't want to type them all out lol Fish around for the thread that kira mentioned while I gather my energy :blushing:

One that I have been LOVING lately is the goblet squat/swing in a pyramid. Start at 10reps of each, alternate exercises and then work down to 1 rep of each. You can also do it tabata style for 2 x 4 min rounds.