Going up in weight, down in reps...
Well, I've finished Week 2 in my program, which means next week I go down from the 15 reps I've been doing (except on ab exercises) to 12. Which means a definite increase in weight. I did increase this week from week one, but it was the same number of reps in both weeks.
I'm getting a little nervous about going up in weight, not because the weight itself will be too much, but that it will become awkward for me to hold it.
When I did squats on Sunday, I did 75lbs and it was hard, but not overly so---but when it came to setting the bar down on the rack slot, I did struggle a bit and almost felt like I was going to drop it on one side. Also, having the weight sitting on my shoulders is getting painful--I'm so bruised!
With the dumbell overhead press, also...I was so afraid I was going to drop one of the dumbells on my head or foot.
And the deadlift--I was at 70lbs yesterday and next week I'll be up to at least 80, maybe 90. And while I can deadlift that weight, I'm not so sure I'll be able to put it back on it's proper place on the rack.
I need a spotter!! ;-D
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Nah, you will do fine, I
Nah, you will do fine, I actually find lower reps heavier weight both more satisfying and less painful. Just watch your form, heavier weights can sometimes lead people to cheat tio get that rep up and throw their form off. But I still like heavier weights, the 15 and even 20 rep sets get to burning so bad sometimes usual after the 12th rep I can feel the burning from the lactic acid. I do not get that from the heavier weights.
Just curious in your plan do you eventually get down to the like 5, 6 or 8 rep ranges? Those are my favorite to work nothing but raw strength and power in those ranges.
Then your bruises, few things you can try they should have bar pads that attach with Velcro to keep from bruising your shoulders. Something like this http://www.amazon.com/TKO-116-BK-Deluxe-Barbell-Pad/dp/B000N42YDE/ref=pd...
If not try wrapping a towel around the bar for some extra padding. Eventually though this will quit happening as your trap muscles firm up.
Another thing there are actually 2 different positions for the bar some people find it more comfortable to have it right at the base of the neck right where that little lump is and it rest on your traps. Then some people put it just a little lower so it rest down past that little lump and then more support is on your hands as you pull forward it kind of rest in your back part of your traps rather than on top. However which ever is most comfortable for you. I still get bar marks sometimes depending on how rough the knurls are on the bar I am using but they are gone in a day or 2.
Took me a bit to find pictures and you do not have to read the article but the first 2 pictures show the 2 different bar positions. http://www.bodybuilding.com/fun/glen23.htm