Stronglifts 5x5 for Women

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I am never going to progres in OHP !!

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  • Amazing1985RSD
    Amazing1985RSD Posts: 280
    Fractional plates seem to be working very well for me so far and my press feels easier than my squat for some reason.
  • linski24
    linski24 Posts: 155 Member
    just to put things in perspective
    according to this nice calculator http://www.strstd.com/ if you are 140 lbs women, 45lbs OHP for 5 reps puts you right in the middle of untrained and novice. Novice means 6-9 months! of training. Half way there would be 3 to 5 months.
    I am lifting for almost a year. I can do only 55 lbs for 5 reps. That is almost intermediate level (up to 2 years! o f training).
    It sucks when you look at other women here and see they can OHP 100 or 80 or even 60 lbs, but don't measure your progress against others. It's awesome that you managed to start with the oly bar, most women can't even do that. I couldn't, I was using 22 lbs bar in the beginning.

    Oohh this calculation puts me in middle of untrained and novice and iv been lifting for 7 weeks so I'm about right ..!! However oby ohp I'm in middle of novice and intermediate ..!!! Hmmm how us that ..??? When everything else is lower ..??
  • nexangelus
    nexangelus Posts: 2,080 Member

    It sucks when you look at other women here and see they can OHP 100 or 80 or even 60 lbs, but don't measure your progress against others.

    Yes! Strength takes time. It is the one thing I am consistently good at. So I keep coming back to lifting heavy. I have been lifting on and off for about 10 total years of my life since I was 19 years old. That is why my lifts are in the advanced to elite levels. Also I have a lot more lean mass, fat mass and total mass than the smaller ladies here. Total weight helps too.

    10 years to push those weights up and up and up. 20 years to get into good, healthy eating habits to fuel my workouts. That seems a long time, but does put the whole "I am never gonna progress" thing into perspective. You can and you will. Just push through, keep trying. Even if it is one rep of the heaviest weight. Keep trying. I also think that a good base of strength i.e. getting good at bodyweight exercises (push ups, chin ups, pull ups, tricep dips, etc) helps with the compound lifts.

    As I have mentioned before and Tameko and others have, make sure your macros are in order and you are eating enough to fuel the hard work you are making your muscles do. Make sure you are resting well, sleeping enough, rehydrating enough (getting enough you time as well) and taking enough time between sets to recover and continue.

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