Legs still sore from SL workout A.....

kmab1985

Hi All

My legs are still tender from SL workout A on Monday, therefore should I not do the squats today in workout B or would you still do them?

Kel

LKArgh

Lower weight?

TFaustino67

I usually push through however sounds like you could do with some good foam rolling

SezxyStef

do them. It's all part of the process. Just make sure you warm up well and cool down well.

Maybe try a brisk walk before you lift.

And no do not lower weight up it if you did all your lifts last time.

erickirb

Do them. unless the soreness is pain! soreness good, pain bad

kmab1985

Hi All,

Well I'm back and that was the crappiest workout I've ever done, my legs just didnt want to workout!

I tried deadlifts and felt something slightly pull on the inside of my right leg so I had to stop!

I managed the Overhead Presses and then just did some inverted rows but that was it!!!

I also warmed up before I tried the deadlift!

It doesnt feel like a pain as such, more tender and uncomfortable more than anything, like when you rollover in bed and your muscles are tender!

Kel
x

LKArgh

If I remember you posted that you did your first workout Monday and started with weights that did not allow you to complete the sets. Lower the weight, work on form, then gradually increase.
This is from the SL site, and unless I am very much mistaken, he is talking about men, so starting even lower would not be unusual for a woman:

How much weight should I start with? If you start too heavy, you’ll get sore legs which can make you feel like skipping workouts in the first week. Better to start light so your body get used to Squatting three times a week. The weight will increase quickly anyway since you’re adding 2.5kg/5lb per workout (that’s 30kg/60lb per month on oru Squat). If you’ve done the Squat, Bench and Deadlift before, with good technique, you can start with 50% of your five rep max. If you’ve never done these exercises, or you haven’t lifted in years, or you have no idea what I mean with a “five reps max”, just start with these weights: Squat, Bench Press, Overhead Press: 20kg/45lb. That’s the empty Olympic bar. Deadlift: 40kg/95lb. The empty bar with a plate of 10kg/25lb on each side. Barbell Row: 30kg/65lb. The empty bar with 5kg/10lb on each side.
Read more: http://stronglifts.com/5x5/

SezxyStef

kmab1985 wrote: »

Hi All,

Well I'm back and that was the crappiest workout I've ever done, my legs just didnt want to workout!

I tried deadlifts and felt something slightly pull on the inside of my right leg so I had to stop!

I managed the Overhead Presses and then just did some inverted rows but that was it!!!

I also warmed up before I tried the deadlift!

It doesnt feel like a pain as such, more tender and uncomfortable more than anything, like when you rollover in bed and your muscles are tender!

Kel
x

Per the poster above if you couldn't do all the sets than it was too heavy and yes you lower the weight.

Did you try to squat? Or just by pass it altogether?

Oh and based on my experience you squat, OHP then DL and the DL is only one set of 5 on workout B.

The Squats help warmup for the DL and because DL is so taxing it's best to do it last.

kmab1985

To be honest I don;t think it was the "workout A" thats done it...After my workout A on Monday I did some Leg Presses on the Machine but I did them at weight 110kg (don't all shout at me at once!) and I know its those that have done it!

And I also know adding the leg presses was way to much for my body!

samhennings

And theres a lesson learned!

If it helps, when I started I had aches and fatigue the first week, but I just stuck to the program (without any extra exercise!) and it soon passed.

After the first week the DOMS was gone and hasnt returned.

kmab1985

Yes its definately a lesson learnt....Trust me!!!

kmab1985

aggelikik wrote: »

If I remember you posted that you did your first workout Monday and started with weights that did not allow you to complete the sets. Lower the weight, work on form, then gradually increase.
This is from the SL site, and unless I am very much mistaken, he is talking about men, so starting even lower would not be unusual for a woman:

How much weight should I start with? If you start too heavy, you’ll get sore legs which can make you feel like skipping workouts in the first week. Better to start light so your body get used to Squatting three times a week. The weight will increase quickly anyway since you’re adding 2.5kg/5lb per workout (that’s 30kg/60lb per month on oru Squat). If you’ve done the Squat, Bench and Deadlift before, with good technique, you can start with 50% of your five rep max. If you’ve never done these exercises, or you haven’t lifted in years, or you have no idea what I mean with a “five reps max”, just start with these weights: Squat, Bench Press, Overhead Press: 20kg/45lb. That’s the empty Olympic bar. Deadlift: 40kg/95lb. The empty bar with a plate of 10kg/25lb on each side. Barbell Row: 30kg/65lb. The empty bar with 5kg/10lb on each side.
Read more: http://stronglifts.com/5x5/

I started on the following weights:

Deadlifts 20kg (excluding bar weight which is 20kg) so I did 40kg
Barbell Row 10kg (again exlcuding bar weight which is 20kg) so I did 30kg
Benchpress 10kg

All the above I have done before numerous times in bodypump expect the deadlift which I have only learnt how to do in the last few weeks by my PT but even in bodypump I never paid attention to what weight I was lifting etc, if I had energy that week I'd lift heavier (for me), If I was a bit lethargic I'd lower the weight but I never actually paid attention! But not because "I'm not bothered", I just didn't feel it necessary because I knew so little about weight lifting etc...all I know is that I started bodypump using 3kg weight (4 months ago) and I now use either the 5kg plates on each side of the bar, a 7.5 kg on each side and sometimes for clean & press I push myself to 10kg on each side so I'm not 100% new to weights, I personally think it was the leg presses that did it for me on Monday.

I'm new to this whole exercise thing, I only joined the gym in Jan and I love it! But as I only workout on my lunch hour, I want to get the most out of my workout BUT I've done it the complete wrong way by trying to push myself to do to much because I would be more upset if I caused myself an injury and had to stop altogether!

I have learnt my lesson though....Really big time!