Workouts & muscle soreness and Adding Pull ups in?

LastMinuteMama

(I'm on week 2, but not new to weight training etc)

I was so sore yesterday that I skipped my workout. I lifted on Sunday night and then ran and did pull ups on Monday. I think it might have been a bad idea to do the pull ups, but they are a goal of mine.

I've read that some people add them onto their SL workout days, but I think my arms would be to weak come the end of a workout to do them. I'm wondering since I can hardly do the OHP with the bar alone, maybe the pull ups would be a good substition for them?

Also, just wondering. If you are extremely sore - Do you skip your workout? Do you do it, but with less weight? Or keep on moving with the program?

BikerGirlElaine

If I'm sore, I rest an extra day. I'm not into powering through soreness any more.

Pull ups work a different set of muscles than OHP, I wouldn't sub them out for each other. Maybe sub pullups in for rows, but personally I don't think I would. I think I'd do the pullups on the OHP/DL day after deadlifting.

But, someone more experienced will be along shortly with better answers for you LOL!

LastMinuteMama

Thanks! I like you answer! I'll try adding them on the deadlift day. That does make sense. I think, since I don't really care for the OHP, I was trying to ditch it! I'll give it another try and see what happens.

DaniH826

Don't ditch OHP, it's an amazing whole-body workout!

If you have to, just go down on weights and push for slower progress, but don't eliminate them altogether. As tough as they can be for us girls, they do give us amazing upper body/shoulder strength and definition.

I went down like 10 lbs on mine. It's all good.

Also, if you find yourself struggling too hard with OHP, just use fractional weights (aka Fastenal washers). OHP are notorious for people stalling on them much sooner than on the other lifts, especially us ladies.

But of course it's your workout tailored to your personal goals, so at the end of the day, it's your decision.

chunkmunk

OP I do 3 sets to failure of both pushups and chinups (assisted) after deadlifts on workout B days. But only if I have extra time. Otherwise I don't sweat it.

I do agree that you should not ditch the OHP. I've actually come to enjoy that lift. But I still despise rows.

LastMinuteMama

Thank you, thank you for your replies! I appreciate the imput! It seems the consensus in Workout Day B is the day to add them in. I'll give it a go!

As for the OHP, I will have to just use dumbbells until I can work my way up to the bar, because sadly, I cannot even do them with any decent form with the 45lb bar :sad:

tameko2

everyone else gave you good answers on the OHP and pullups so I will just mention

Do not skip workouts because you are sore, unless the movement actually is impossible due to soreness (which you won't know until you go to the gym and try).

That said - soreness in the first couple weeks is normal, but you should also look at your protein and potassium intake and make sure its sufficient. Just judging from the last few days you logged, I'd say I think you'd probably benefit from increased protein. Your potassium is probably fine since you eat dairy and potatoes (two good sources).

Also for the sake of your lean body mass preservation, you should really be eating more protein in general.

LastMinuteMama

Thanks for taking the time to look at my diary! Hitting my protein goal is always a struggle for me. I.must.try.harder!!!

ahviendha

Thanks for taking the time to look at my diary! Hitting my protein goal is always a struggle for me. I.must.try.harder!!!

we're all a work in progress! high five for your hard work and desire to always better yourself :drinker:

LastMinuteMama

Thanks for taking the time to look at my diary! Hitting my protein goal is always a struggle for me. I.must.try.harder!!!

we're all a work in progress! high five for your hard work and desire to always better yourself :drinker:

:flowerforyou: I am always so nervous to post for the first time in a "new-to-me" group, well, because I'm new! I have to say - This group is awesome!!! Super friendly & helpful!!! I think I'm gonna like it here!!! :flowerforyou: